During the daytime
- make sure you child spends time outside and has regular exercise and activities
- young children can have a nap as appropriate; however discourage long naps or too many naps as this may impact on your child’s ability to fall asleep at night or reduce the amount of night time sleep.
- avoid vigorous and stimulating activities such as rough play, TV, computer or games for 1 -2 hours before bedtime
- avoid food or drinks containing caffeine such as chocolate, tea, coffee or cola in the evening
- ensure your child is not hungry before bed, offer supper, especially if they are on medication for ADHD
- ensure a pre-bedtime routine with a period of “winding down” , such as reading a story or listening to music for about 30 minutes in the child’s bedroom.
Bedtime and waking up
- ensure a set bedtime is maintained every night, including weekends and holidays
- bedtime conditions should be:
- safe, quiet, dark and comfortable
- there should be no television, internet or computer games in the child’s bedroom
- avoid using your child’s bedroom for time out or punishment.
L708, V3, 09/10/2019 (Archive: 09/10/2022)