Bedtime checklist

• Ensure daytime naps and bedtime are age-appropriate to prevent overtiredness.

• Good nutrition supports good sleep. Provide the right amount of calories during the day.

• Put your child down 15-30 minutes before they need to be asleep to avoid overtiredness.

• Maintain a consistent bedtime routine (e.g., bath, sleep sack, milk, story, white noise) to signal that sleep is coming.

• Explain the upcoming routine to your child to help them feel in control and avoid tantrums (e.g., “In 10 minutes, it’s pyjamas, teeth, a story, then bed”).

• Use a timer for quiet playtime before bed to help wind down.

• Dim lights and lower voices during stories.

• A dark sleep space helps with settling by reducing stimulation and promoting melatonin production.

• Choose one settling technique and be consistent. It can take 1-4 weeks to see results.

• Avoid accommodating too many demands. Set up a pre-bedtime plan with a consistent snack and water, and stick to agreed limits for books and cuddles to prevent prolonged bedtimes.

TIP: the phrase ‘go to sleep’ can put a lot of pressure on little ones. Try ‘close your eyes’ instead

If you feel you’ve tried all of this, use the ‘get in touch’ button below to start a FREE chat and find out how my services can help you get the sleep you all need.