Follow a bedtime routine at the same time each night.
Many children test boundaries at bedtime. Some resist going to bed. Others go to bed but get up repeatedly.
With a regular routine, your child will know what to expect. It will help them feel secure and loved.
A regular bedtime routine
A bedtime routine including supper should take between 30 and 45 minutes.
It's important to be consistent. Your child may resist at first, but it will get easier.
Do
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put them to bed and get them up at about the same time every day - between 7pm and 8pm is a good time to start a bedtime routine
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do some quiet activities such as jigsaws or colouring - avoid screens such as TVs, tablets and phones for 1 hour before bed
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give them a good carbohydrate supper such as cereal or toast and a drink
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help them into their pyjamas and brush their teeth
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bring them to the toilet before they get into bed - this may stop them asking to get out of bed
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read a story - set clear boundaries on story time, reading just what you promise to read
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say goodnight and turn off the lights - if they are afraid of the dark, turn on a night light or leave a hall light on
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bring them back to bed if they get up
Reward them
Reward your child for staying in their own bed. Use a reward chart and give them a sticker. Have a bigger reward if they get 3 stickers on their chart. The bigger reward could be an activity like a trip to the park.
Contact your GP or public health nurse for advice if you're worried that your child is not sleeping and you find it hard to cope.
Read our guide to pregnancy, baby and toddler health
