Ways to sleep well and common challenges - click the titles to open more information

• Settling Down

  A good routine prior to bed is important in helping children and young people develop better sleeping habits. 
  
  When starting a new routine, it is important to be consistent and remember a child or young person’s sleep pattern may become worse before improving. 

  Settling down babies and young children: 

  You may feel ready to introduce a bedtime routine when your baby is around 3 months old. Getting them into a simple, soothing bedtime routine can be helpful for everyone and help prevent sleeping problems later on. It's also a great opportunity to have one-to-one time with your baby.
  
  The routine could consist of:

  • having a bath

  • changing into night clothes and a fresh nappy

  • putting them to bed

  • reading a bedtime story

  • dimming the lights in the room to create a calm atmosphere

  • giving a goodnight kiss and cuddle

  • singing a lullaby or having a wind-up musical mobile you can turn on when you've put your baby to bed

  • brushing their teeth (if they have any!)

  Settling down children and teenagers: 

  have a bedroom that is uncluttered, dark and not too hot keep regular sleeping hours, then you'll programme your brain and internal body clock into a set routine. try not to have caffeine after noon, this gives it chance to leave your system before bed time regular exercise during the day will tire you out, release tension and help you to sleep better the blue light from screens is a major sleep disruptor- switch off at least an hour before bed, this gives your brain a chance to wind down relax before going to bed, warm bath, dim the lights, quiet music write a list of things to be tackled the next day to help your brain switch off breathe in for four seconds, holding for four then out for four to slow your heart rate and quieten your brain activity.

• Nightmares and Night Terrors

  Many children, experience nightmares and night terrors but most will grow out of them. An important thing to note is they do not cause any long-term psychological harm to children. 

  Nightmares Are most common in children aged 3-6 years. Most children will grow out of them. They often occur later in the night and cause strong feelings of terror, fear, distress or anxiety. 
  

  A child may wake and be able to remember and describe the dream. Nightmares are usually caused by a frightening experience, such as watching a scary film, or by something that’s worrying them. 

  Night terrors are common in children between the ages of 3-8 years and are more common in children whose family have a history of night terrors or sleepwalking behaviours. 

  During an episode a child’s eyes will be open but they will not be fully awake, the episode will usually occur in the early part of the night, continue for several minutes and occasionally more than once in the night. 
  
  They can be triggered by anything that increases how much deep sleep a child has, such as tiredness, fever or certain types of medication. Other triggers can be things that make a child more likely to wake from deep sleep such as excitement, anxiety, sudden noise or a full bladder. 
  

• Sleep Walking

  Sleeping walking is when someone walks or carriers out complex activities whilst not fully awake and usually occurs during a period of deep sleep and within the first few hours after falling asleep.
  
  Sleepwalking can begin at any age but is more commonly seen in children. Most children will grow out of it by the time they reach puberty however, it can sometimes continue into adulthood.
  
  The cause of sleepwalking remains unknown, but sleepwalking is more likely if other members of your close family have had sleepwalking behaviours or night terrors.
  
  The following can be triggers for sleepwalking or make it worse; not getting enough sleep, stress or anxiety, infection with a fever, being startled by sudden noises or touch, waking suddenly from deep sleep because of needing the toilet or other sleep disorders such as obstructive sleep apnoea or restless leg syndrome.

• Screen Time

  Use of computers, televisions or other screens can be a very stimulating activity prior to bed. The use of screens can interfere with the body’s production of sleep hormones.

  There is evidence to suggest longer screen use during the day can result in issues with sleep. Blue light from televisions, tablets, computer screens and phones can delay sleepiness. 

  It helps to have family rule of no devices in the bedroom over night.