Many young children find it hard to settle at bedtime or wake during the night
Every child is different, so try what feels right for you and your child
A consistent, gradually adjusted bedtime routine can help
Keeping bedtime interactions brief and predictable tends to work well
It may take several nights of repetition before a new routine sticks
About Sleep in Young Children
Many young children find it difficult to settle down to sleep and may wake during the night. This isn't a problem for everyone, but if lack of sleep is affecting you or your child, there are some simple approaches worth trying — every child is different, so it's fine to adapt these ideas to whatever feels comfortable and suits your own child.
Building a Bedtime Routine
Start by deciding what time you'd like your child to go to bed, then begin a calming "winding down" routine around 30 minutes before their usual falling-asleep time. Gradually bring this earlier by 5 to 10 minutes each week (or 15 minutes if bedtime has drifted very late) until you reach your target bedtime.
Set a clear limit on how much time you spend with your child at bedtime — for example, one story, then tucking them in and saying goodnight. Giving them a favourite toy, dummy, or comforter before settling, and leaving a dim light on if needed, can also help. If your child gets up again, calmly take them back to bed with as little fuss as possible, staying consistent — it may take several nights of repeating this before it becomes routine.
Page last reviewed: 6 March 2024 · Next review due: 6 March 2027
Sleep & Young Children · Tips
Sleep Tips for Under-5s
? 4 min readReviewed: March 2024
General Sleep Tips
A calming, predictable bedtime routine at the same time every night, with the same steps each time, helps children settle more easily. If your child complains of hunger at night, a small bowl of cereal and milk before bed can help (with a tooth-brush afterwards), and a nightlight or landing light left on can ease fear of the dark.
Avoid screens — laptops, tablets or phones — in the 30 to 60 minutes before bed, since the light can interfere with sleep. If your child wakes during the night, keep interactions as calm and low-key as possible, with lights kept off, to avoid over-stimulating them. It's also worth avoiding long naps in the afternoon, which can make bedtime harder.
Page last reviewed: 6 March 2024 · Next review due: 6 March 2027
Sleep & Young Children · Support
Extra Support and Where to Get Help
? 3 min readReviewed: March 2024
Helping a Disabled Child Sleep
Children with long-term illnesses or disabilities sometimes find it harder to sleep through the night, which can be challenging for both child and parent. Charities such as Contact and Scope offer specific advice and support for parents of disabled children struggling with sleep.
Getting Further Advice
If you'd like more support, talk to your health visitor — they may have further suggestions, or be able to refer you to a children's sleep clinic if one is available in your area.
Page last reviewed: 6 March 2024 · Next review due: 6 March 2027
