A regular bedtime routine with a sleep curfew can help ensure our child gets enough sleep. An example of a sleep routine that gets our child ready for bed can include the following:

It is important that their sleep routine is consistent, even during the weekends or holidays.

Our child’s bedroom should be comfortable for them. Their room should not be too hot or too cold.

For young ones who do not like sleeping in the dark, place a dim nightlight in their room or leave the hall lights on with their doors slightly open.

Play soothing music for them. It has the power to help them feel relaxed and at ease, making it easier for them to fall asleep.

We can choose to integrate music into their bedtime routine such that it becomes a habit that cues their bodies to prepare for sleep.

Make sure our child doesn’t go to bed with an overly filled belly. It might make them feel uncomfortable and could keep them awake longer.

Also, avoid giving in to their hunger pangs (if any) before bed with large meals. Instead, give them light and healthy snacks like low-fat yoghurt, a cup of milk, or a serving of fruit.

If our child has trouble falling asleep, we can try out this relaxation guide with them here. This exercise can help quiet down their minds and calm their bodies. Find out about other resources to make sleep a breeze here.

Keep their devices like smartphones and tablets away before bedtime. The blue light from the screen can keep them up and affect their sleep.

Instead, have them stick to a physical book, or use an e-reader, rather than a bright tablet or mobile phones.

Schedule our child’s naps earlier in the day as naps just before bedtime can cause them to find it harder to fall asleep or stay asleep at night.

Avoid giving them caffeinated food or drinks near their bedtime. Consuming caffeinated food or drink can make falling asleep difficult for them. This can include things like coffee, chocolates, soft drinks, or tea.

Refrain from boisterous play with them just before bedtime as this can make it harder for our child to wind down and fall asleep.

Encourage our child to exercise more to sleep better. Children above the age of 7 should have at least 60 minutes of moderate-to-vigorous physical activity per day.

Try to ensure that our child’s bed is meant for bedtime and not for other activities (e.g. playing). Over time, playing on the bed may cause them to associate the bed with non-sleep related activities.