Sleep hygiene

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.

Before bedtime:

  • 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.