Support with sleep

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Overview

Getting enough sleep is important for physical and mental wellbeing. Getting the right amount of sleep helps to:

  • improve concentration and attention span
  • give the brain time to store what has been learned during the day
  • allow the body to rest and repair, supporting the immune system
  • reduce stress hormones and support emotional and mental health

Making sure children and young people get enough sleep helps them stay well, thrive and reach their potential.

Sleep difficulties

There are many things that can get in the way of a good night’s sleep for children. This may include:

  • life changes or worries about things happening in their lives
  • bad dreams and night-time fears
  • not having a regular bedtime and wake-up time
  • being overstimulated before bedtime by certain foods or drinks, screen time or social media
  • feeling anxious about something, for example a problem at school
  • some neurodevelopmental conditions, including autism, which can be associated with sleep difficulties

Sleep support is available for children known to Child Development Services. Advice may be sought from professionals such as:

  • health visitors
  • psychologists

Support options may include:

  • sleep advice (including website advice)
  • referral to a sleep workshop
  • consideration of sleep medication by a paediatrician

Sleep tips for your child

Sleep hygiene

Sleep hygiene refers to the routines and habits that help your child settle into sleep. Establishing good sleep hygiene can make it easier for your child to fall asleep and stay asleep.

Sleep environment

It’s helpful to create an environment that supports sleep. Try to create a calm, sleep-focused space. Remove toys and distractions from the bedroom where possible. Adjust lighting, temperature and noise to suit your child’s comfort.

Some ways you can create a good sleep environment for your child or young person include:

  • Make sure the lighting in the room is right for your child. If the room is too bright, it can be hard to fall asleep. Some children and young people are scared of the dark or find it hard to sleep in a very dark room. You could use a small nightlight or leave the door ajar.
  • Avoid having a TV or other electronic devices in the bedroom. It is harder to monitor and restrict screen use if your child or young person has devices in their room.
  • Keep comfort items close. Cuddling a favourite soft toy or blanket can be relaxing and comforting. Try to keep it near the bed so it is easy to reach during the night.

Getting ready for sleep

A bedtime routine can help your child or young person understand what is coming next and make bedtime feel more predictable. Bedtime can be particularly stressful for some neurodivergent children and young people, so a consistent routine may help them feel more settled.

For some children and young people, a visual reminder such as a timetable can also help them prepare for each step.

Establish a routine

  • Begin a calming bedtime routine 30 minutes to 2 hours before sleep.
  • Include relaxing activities such as a warm bath or reading a story.
  • Make going to the toilet the final step before bed.

Food and mealtimes

  • Avoid large meals right before bed.
  • Try earlier mealtimes on school nights.
  • Warm milk or other calming foods may help with sleep.

Caffeine

  • Avoid tea, coffee, cola, energy drinks and fizzy drinks.

Exercise

  • Encourage daily physical activity.
  • Avoid intense exercise close to bedtime.
  • Even a short walk outdoors can help.

Technology

  • Avoid screens (phones, tablets and TVs) 1 to 2 hours before bed.
  • Keep devices out of the bedroom.
  • Replace screen time with stories, audiobooks or calming music.

Self-settling

  • Encourage your child to return to sleep independently if they wake during the night.
  • Gently guide them back to bed without conversation.
  • Use nightlights, comfort toys or baby monitors for reassurance where appropriate.
  • Reinforce positive behaviour in the morning (for example, sticker charts).

Help for parents

Sleep difficulties can feel overwhelming for families. There is help available, and it is important to look after the whole family’s health as well as your child’s.

Sleep deprivation can have a big effect on physical and mental health. Strategies that may help include:

  • sharing night-time duties with a partner, family member or friend if possible
  • resting when you can, including sleeping when your child sleeps if possible
  • eating well, exercising and looking after your mental health (for example, mindfulness or meditation)
  • talking to professionals such as your child’s health visitor, school nurse or GP

If your child is 12 months or older, you can contact the National Sleep Helpline on 03303 530541 for support and advice. This is available Sunday to Thursday, 7pm to 9pm. The helpline is run by specialist trained sleep advisers. Although they cannot give medical advice, they can talk through your concerns, offer practical strategies and recommend services that could help.

The following video also includes helpful suggestions:

Helpful resources

Guidance and supportive websites

Cheyne support

The Clinical Psychology team at Cheyne runs “Sleep Well” workshops for parents of children known to Cheyne Child Development Service.

Access to workshops is available by contacting the Psychology Team by email chelwest.ccds.psychology@nhs.net or by phone on 0203 315 3196.