Top tips for your family’s bedtime routine 

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You may think a healthy lifestyle is just about getting active and moving more, but getting enough sleep is so important for our health too.

We want to help you and your family get a good night’s sleep so we’ve put together some top tips for making your family’s bedtime routine a dream.

First off, let’s answer the question: how much sleep do your children need?

  • Infants 4 to 12 months – 12 to 16 hours including nap
  • Children 1 to 2 years – 11 to 14 hours including naps
  • Children 3 to 5 years – 10 to 13 hours including naps
  • Children 6 to 12 years – 9 to 12 hours

The above shows how much sleep your children need on a regular basis to stay healthy. So how can you make a bedtime routine that helps them get a good night’s rest?

Sleep hygiene

Have you heard of sleep hygiene? These are rules to ensure a good’s night sleep. Keep your child’s room:

  • Dark (if your child is scared of the dark, you can use a nightlight)
  • Cool
  • Quiet (remember noise in the house travels, so try to keep to quieter activities once you’ve get your child tucked into bed)

Regular routine

Consistency is an important part of your bedtime routine. Make sure you follow the same steps every day as much as possible, at similar times. This will help your child get used to a regular sleeping pattern.

Start before they’re tired

You may be tempted to wait until your child is yawning before starting to get them ready for bed, but this might lead to a grumpy or hyperactive and over-tired situation. It’s best to begin before they’re too sleepy.

Helpful Resources

Great Ormond Street Hospital for Children – Sleep hygiene in children and young people

NHS Sleep Guide – A guide for school-aged children

18 September, 2023