We’ve all been there- watching the clock tick later and later while your child is still wide awake. Or maybe they fall asleep quickly but wake up multiple times during the night. Sleep struggles can leave everyone in the house feeling drained (literally!).
The good news? Simple, consistent changes can make a big difference when it comes to improving sleep. Whether your child finds it tricky to settle down, stay asleep, or wake up feeling rested, these strategies can help.
Why Sleep Matters
Sleep isn’t just about rest—it’s when the body grows, repairs, and resets for the next day. Good sleep supports:
✔ Attention & Learning – A well-rested brain processes new information better.
✔ Emotional Regulation – Poor sleep can lead to bigger emotions and meltdowns.
✔ Physical Health – Growth, muscle repair, and immune function all rely on sleep.
If your child is struggling with focus, mood, or coordination, sleep could be playing a bigger role than you think.
Simple Steps to Improve Your Child’s Sleep
- Set Up a Sleep-Friendly Space
A calming sleep environment helps signal the brain that it’s time to wind down. Try these small tweaks:
- Dim the lights – Darkness triggers melatonin production, making sleep easier.
- Declutter the space – A tidy room feels calmer and less distracting.
- Add calming touches – White noise, soft blankets, weighted toys, or a gentle rocking chair can help some kids feel more secure.
Pro Tip: Some kids sleep better with a nightlight, while others need complete darkness—experiment to see what works best.
- Create a Predictable Bedtime Routine
Routines help the brain shift from “go mode” to “sleep mode.”
- Try a simple, repeatable sequence: bath → pyjamas → story → cuddle → sleep.
- Keep it consistent, even on weekends, to reinforce the habit.
- Use visual schedules if your child benefits from seeing what comes next.
Pro Tip: Start winding down 30–60 minutes before bedtime with quiet activities to help ease the transition.
- Mind the Sensory System
Every child experiences sensory input differently. If sleep struggles are ongoing, consider whether sensory needs could be playing a role:
- Sensory seekers – Some kids need movement to feel calm. Try gentle stretching, slow rocking, or deep-pressure activities before bed.
- Sensory sensitive – Others may be disrupted by small irritations. Test out soft fabrics, tag-free pyjamas, blackout curtains, or noise-cancelling options.
Pro Tip: If your child is fidgety at bedtime, a weighted blanket or compression sheet may help provide calming sensory input.
- Watch for Sneaky Sleep Disruptors
Sometimes small things can throw off sleep without us realising it. Keep an eye on:
- Screens before bed – The blue light from devices can interfere with melatonin production, making it harder to fall asleep. Try switching off screens at least 30–60 minutes before bedtime (longer if possible).
- Late snacks – Heavy meals or sugary snacks too close to bedtime can make it harder to settle. A light, protein-rich snack (like yogurt or cheese) might be a better option.
Pro Tip: If your child is extra restless, check their caffeine intake—even things like chocolate and some flavoured drinks contain hidden caffeine.
- Consider Life’s Little (and Big) Changes
Sometimes, big emotions or changes in routine can impact sleep:
- Starting school, school holidays, or daylight savings can throw sleep off track.
- Excitement or anxiety about birthdays, holidays, or upcoming events can cause restlessness—even if your child doesn’t say much about it.
Pro Tip: If your child is struggling with change, offer extra wind-down time, reassurance, or a bedtime chat to help ease their mind before sleep.
- Daytime Activity Matters Too
What happens during the day affects sleep at night.
- Regular physical activity helps regulate sleep cycles. Outdoor play, bike rides, or even a short family walk after dinner can help.
- “Heavy work” activities like jumping, climbing, or swimming can be especially beneficial for kids who need extra movement input to feel ready to rest.
Pro Tip: Try scheduling calming activities in the evening and more active play earlier in the day to help set the stage for better sleep.
When to Seek Extra Support
If sleep challenges are ongoing despite trying these strategies, or if your child seems excessively sleepy during the day, it might be worth discussing with a healthcare provider.
Sleep disorders like sleep apnoea can affect kids too, and sometimes professional support is needed to find the right solution.
Final Thoughts
Improving sleep often takes a bit of trial and error—what works for one child might not work for another. The key is consistency, patience, and small, steady changes that add up over time.
If your child’s sleep struggles seem linked to sensory needs, routines, or emotional regulation, an occupational therapist might be able to help with tailored strategies.
Want to learn more about how OT can help with sleep? Please contact your local clinic to learn more- our team would love to help!
Wishing you restful nights ahead! 😴