Most parents expect a few sleepless nights when they have children. But for some families, those disrupted nights can continue for months\u2014or even years. This can leave parents feeling exhausted, isolated, and sometimes judged. If this sounds familiar, please know: you\u2019re not alone, and things can improve.<\/p>\n
Sleep difficulties are common:<\/p>\n
\tAround 4 in 10 children experience a sleep problem at some point.
\n \tFor children with Special Educational Needs or Disabilities (SEND), this rises to 8 in 10.<\/p>\n
These challenges often persist and rarely resolve without support. The good news? Help is available, and positive change is possible.<\/p>\n
Making a lot of changes at one time can be overwhelming for your child and not a sustainable plan for families, we recommend getting these first steps in place before moving on to other changes:<\/p>\n
\tConsistent bedtime routine and time.
\n \tNo screens or electronic devices at least 1 hour before bed.
\n \tNo sugary drinks or snacks at least 1 hours before bed.<\/p>\n
We also recommend this FREE e-book or audio-book Children\u2019s Sleep eBook – The Sleep Charity or listening to the audio book as a great place to start. The audio book is about 30 minutes.\u00a0<\/p>\n
How much does my sleep does my child need image
\nWhy Sleep Matters
\nGood sleep isn\u2019t just rest\u2014it\u2019s essential for your child\u2019s:<\/p>\n
\tGrowth & development: Promotes brain maturation, memory, motor skills, language acquisition
\n \tMood & behaviour: Lack of sleep can mimic ADHD, lower school performance, increase irritability
\n \tPhysical health: Supports strong immune systems and healthy weight, and reduces risk of chronic illness<\/p>\n
Bedtime Routine & Environment<\/p>\n
\tConsistent schedule: Same wake-up and bedtime\u2014even on weekends
\n \tWind-down rituals: Warm bath, bedtime story, gentle stretching, or soft music to signal bedtime
\n \tBedroom setup:<\/p>\n
\tCool, dark, quiet
\n \tUse night lights or white noise if needed
\n \tReserve beds for sleep only\u2014no toys, games, or homework<\/p>\n
Healthy Daytime Habits for Good Sleep<\/p>\n
\tPhysical activity: Daily exercise and outdoor time support better night-time sleep
\n \tMorning light: Exposure to daylight after waking helps regulate sleep patterns
\n \tLimit naps: Shorten or avoid late naps that can disrupt bedtime<\/p>\n
Foods that promote good sleep<\/p>\n
\tMelatonin-rich foods: Tart cherries, tart cherry juice
\n \tTryptophan sources: Turkey, chicken, eggs, dairy, nuts, seeds, legumes
\n \tMagnesium & potassium: Almonds, walnuts, bananas, avocados, leafy greens, whole grains
\n \tCalcium-rich foods: Milk, yogurt, cheese, tofu, fortified plant milks
\n \tBedtime snack ideas: Whole-grain toast with nut butter, warm milk, yogurt with fruit, oatmeal with nuts
\n \tAvoid: Sugary snacks and caffeine (including chocolate) in the evening<\/p>\n
Screen Time & Stimulants<\/p>\n
\tNo screens 60 minutes before bed: Blue light inhibits melatonin (sleep hormone)
\n \tHigh impact and high energy screens – if calming images can hep your child, opt for low energy
\n \tEvening lighting: Choose dim, warm bulbs to encourage melatonin release
\n \tCaffeine & sugar: Avoid in the late afternoon and evening<\/p>\n
Managing Night-time Awakenings<\/p>\n
\tReturn to own bed: Gently guide them back and leave the room
\n \tPractice self-soothing: Consistent routine helps kids fall back asleep\u2014avoid making it a habit to co-sleep
\n \tKeep calm: Use soft voices, low light\u2014no games or chatting that can restart stimulation.<\/p>\n
When to Seek Help
\nConsult your family doctor or a sleep specialist if your child:<\/p>\n
\tRegularly has trouble falling asleep or staying asleep
\n \tShows daytime sleepiness, behavioural issues, or mood changes
\n \tNight terrors, sleepwalking, or other notable disruptions<\/p>\n
Quick Sleep-Boosting Tips<\/p>\n
\tStick to the same bedtime & wake time daily
\n \tMake a predictable bedtime ritual
\n \tCreate a cool, dark, clutter-free environment
\n \tEncourage physical activity and morning sunlight
\n \tBan screens and bright lights before bed
\n \tAvoid late caffeine or sugary snacks<\/p>\n
The Sleep Charity<\/p>\n
\tThe Sleep Charity You-tube channel\u00a0<\/p>\n
Cerebra
\nCerebra offers short, recorded webinars available on YouTube, designed for parents of children with neurodevelopmental or brain-related conditions:<\/p>\n
\t\u201cCountdown to Calm \u2013 A Child\u2011Centred Approach to Sleep Support\u201d (Jan 2025) \u2013 practical strategies based on the CALM framework. View the video playback.