{"id":4915,"date":"2025-02-24T10:08:38","date_gmt":"2025-02-24T10:08:38","guid":{"rendered":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/?p=4915"},"modified":"2025-06-12T13:17:13","modified_gmt":"2025-06-12T12:17:13","slug":"childs-sleep-help-your-child-sleep-better-tips","status":"publish","type":"post","link":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/lifestyle\/childs-sleep-help-your-child-sleep-better-tips\/","title":{"rendered":"Child&#8217;s Sleep: Helping Your Child Sleep Better"},"content":{"rendered":"\n<p><\/p>\n\n\n\n<p>Getting your child to sleep well can sometimes feel like a challenge. With busy schedules, screens, and everyday distractions, establishing a calming bedtime routine is more important than ever. This guide provides simple, practical tips to help your child get a good night&#8217;s sleep and wake up refreshed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding Your Child\u2019s Sleep Needs<\/h2>\n\n\n\n<p>Every child is different, and their sleep habits change as they grow. Here are general guidelines based on UK sleep research:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Babies (4 &#8211; 12 months)<\/strong>: Need about <strong>12 hours to 16 hours<\/strong> including naps.<\/li>\n\n\n\n<li><strong>Toddlers (1-2 years)<\/strong>: Require around <strong>11 to 14 hours<\/strong> including naps.<\/li>\n\n\n\n<li><strong>Pre-schoolers (3-5 years)<\/strong>: Should aim for <strong>10 to 13 hours<\/strong> of sleep.<\/li>\n\n\n\n<li><strong>School-Age Children (6-13 years)<\/strong>: Benefit from <strong>9 to 11 hours<\/strong> of sleep.<\/li>\n\n\n\n<li><strong>Teenagers (14-18 years)<\/strong>: Typically need about <strong>8 to 10 hours<\/strong> of sleep.<\/li>\n<\/ul>\n\n\n\n<p>Children who <strong>don\u2019t get enough sleep<\/strong> may struggle with focus, mood, and general well-being. Understanding their <strong>sleep needs<\/strong> is the first step in creating a successful <strong>bedtime routine<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"400\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2024\/02\/image.jpeg\" alt=\"\" class=\"wp-image-4490\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2024\/02\/image.jpeg 850w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2024\/02\/image-480x226.jpeg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 850px, 100vw\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Creating a Sleep-Friendly Environment<\/h2>\n\n\n\n<p><strong>A peaceful sleep environment<\/strong> can make a big difference in how well your child sleeps. Try these simple changes in your child&#8217;s bedroom:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Keep it Cool and Dark<\/strong>: A cool room temperature and blackout curtains help promote better sleep.<\/li>\n\n\n\n<li><strong>Reduce Noise<\/strong>: Soft background sounds, like white noise or calming music, can help block out distractions.<\/li>\n\n\n\n<li><strong>Make the Bed Inviting<\/strong>: Ensure your <a href=\"\/beds\/childrens-beds\" target=\"_blank\" rel=\"noreferrer noopener\">child\u2019s bed<\/a> is comfortable, with the right <a href=\"\/mattresses\" target=\"_blank\" rel=\"noreferrer noopener\">mattress<\/a> and bedding.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Building a Relaxing Bedtime Routine<\/h2>\n\n\n\n<p><strong>A consistent bedtime routine<\/strong> helps your child wind down and signals that it\u2019s time for <strong>sleep<\/strong>. Try these ideas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stick to a Schedule<\/strong>: Put your child to bed and wake them up at the same time every day.<\/li>\n\n\n\n<li><strong>Quiet Time Before Bed<\/strong>: Encourage relaxing activities like reading, drawing, or a warm bath.<\/li>\n\n\n\n<li><strong>Limit Screens<\/strong>: Avoid screens at least an hour before bedtime to prevent overstimulation.<\/li>\n\n\n\n<li><strong>Chat Before Sleep<\/strong>: Talking about their day can help your child feel secure and ready to sleep.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What to Do If Your Child Struggles to Sleep<\/h2>\n\n\n\n<p>If your child has trouble falling asleep, try these strategies:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Stay Consistent<\/strong>: A regular <strong>bedtime routine<\/strong> helps maintain a steady <strong>circadian rhythm<\/strong>.<\/li>\n\n\n\n<li><strong>Check Their Diet<\/strong>: Avoid heavy meals and sugary snacks before bed. A light, healthy snack may help.<\/li>\n\n\n\n<li><strong>Encourage Exercise<\/strong>: Regular activity during the day can support better sleep, but avoid intense exercise too close to bedtime.<\/li>\n\n\n\n<li><strong>Teach Relaxation Techniques<\/strong>: Deep breathing or simple mindfulness exercises can help children settle at night.<\/li>\n\n\n\n<li><strong>Managing Night Terrors<\/strong>: If your child experiences <strong>night terrors<\/strong>, keep their <strong>bedtime routine<\/strong> consistent and avoid overstimulation before bed.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>When to Seek Help for your Child&#8217;s Sleep<\/strong><\/h2>\n\n\n\n<p>If you&#8217;re concerned about your child&#8217;s sleep patterns, seeking advice early can help prevent long-term issues and improve their overall well-being. <strong>Most sleep issues<\/strong> can be improved with small changes, but ongoing <strong>sleep deprivation<\/strong> may need professional support. If your child regularly struggles to <strong>fall asleep<\/strong> or stay asleep, speak with your GP or a sleep specialist. The <a href=\"https:\/\/www.nhs.uk\/conditions\/baby\/health\/sleep-and-young-children\/\">NHS website <\/a>and <a href=\"https:\/\/thesleepcharity.org.uk\/information-support\/children\/\">The Sleep Charity<\/a> contain a wealth of information. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Final Thoughts<\/strong><\/h3>\n\n\n\n<p>Helping your child achieve good sleep is about creating a calm, safe space and a predictable bedtime routine. By making small, simple changes, you can support better sleep time, improving their mood, focus, and overall well-being.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Getting your child to sleep well can sometimes feel like a challenge. With busy schedules, screens, and everyday distractions, establishing a calming bedtime routine is more important than ever. This guide provides simple, practical tips to help your child get a good night&#8217;s sleep and wake up refreshed. Understanding Your Child\u2019s Sleep Needs Every child [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":247,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[5],"tags":[16,17,34],"class_list":["post-4915","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-sleep","tag-sleepbetter","tag-children"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Child&#039;s Sleep: Helping Your Child Sleep Better | Best Fr<\/title>\n<meta name=\"description\" content=\"Improve your child&#039;s sleep with simple bedtime tips, a sleep-friendly environment, and healthy habits for restful nights.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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Her professional and personal insight allows her to explore the many ways sleep impacts people of all ages \u2013 from childhood development and learning to adult health and emotional well-being. About Judith Education and Early Career Judith\u2019s passion for helping others \u2013 particularly children and individuals with special needs \u2013 led her to pursue a dual honours degree in psychology and conductive education at Keele University. Conductive education, which blends neuroscience with hands-on learning techniques, sparked Judith\u2019s interest in the connection between sleep and brain development. Through her work in schools, she saw firsthand how poor sleep affected children\u2019s emotional resilience, behaviour, and academic performance. These experiences solidified her belief that quality sleep is a foundation for both learning and lifelong well-being. 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Beds"},"image":{"@id":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/LoBSocial\/","https:\/\/x.com\/LandofBeds","https:\/\/www.instagram.com\/land_of_beds\/","https:\/\/www.linkedin.com\/company\/landofbeds\/","https:\/\/www.pinterest.co.uk\/TheLandOfBeds\/","https:\/\/www.youtube.com\/c\/LandofbedsCoUk"]},{"@type":"Person","@id":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/#\/schema\/person\/7cc0d00761e8a364c39aaf62728de7f7","name":"Judith Ackers","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/1a42f53c7a7d7629e3cc183d8d1e5c5366e153b4bdf6f8f84f0c316da05a2aa9?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/1a42f53c7a7d7629e3cc183d8d1e5c5366e153b4bdf6f8f84f0c316da05a2aa9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1a42f53c7a7d7629e3cc183d8d1e5c5366e153b4bdf6f8f84f0c316da05a2aa9?s=96&d=mm&r=g","caption":"Judith Ackers"},"description":"With a strong background in psychology, special educational needs, education, and neuroscience, Judith combines her experience as a former primary school headteacher with her role as a mother of three. Her professional and personal insight allows her to explore the many ways sleep impacts people of all ages \u2013 from childhood development and learning to adult health and emotional well-being. About Judith Education and Early Career Judith\u2019s passion for helping others \u2013 particularly children and individuals with special needs \u2013 led her to pursue a dual honours degree in psychology and conductive education at Keele University. Conductive education, which blends neuroscience with hands-on learning techniques, sparked Judith\u2019s interest in the connection between sleep and brain development. Through her work in schools, she saw firsthand how poor sleep affected children\u2019s emotional resilience, behaviour, and academic performance. These experiences solidified her belief that quality sleep is a foundation for both learning and lifelong well-being. Connecting Science with Everyday Sleep Judith is passionate about making the science of sleep accessible and practical. Whether she\u2019s helping parents improve their child\u2019s bedtime routine, advising adults on the best products for better rest, or exploring how diet and lifestyle affect sleep quality, her advice is grounded in both research and real-life experience. Judith writes about all aspects of sleep for Land of Beds \u2013 from buying guides and sleep product reviews to evidence-based tips for improving sleep hygiene and creating healthy night time habits.","sameAs":["https:\/\/www.linkedin.com\/in\/judith-ackers-650446249\/"],"gender":"Female","award":["BSc in Psychology and Conductive Education. 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