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Healthy sleep routines
- 1-5 Years
- 5-11 Years
- 11-19 Years
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- Sleep
Healthy sleep routines (also known as sleep hygiene or a bedtime routine) are very important for children’s physical, mental and emotional wellbeing at every developmental stage. If your child has had enough sleep, they will be ready to have fun and learn.
Explore the topics on this page:
The core principles of a sleep routine
The core principles of setting a routine are:
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- avoid bright lights from electronics like TVs or phones
- create a calm and comfortable environment for your child
- stay consistent and predictable with the routine
Preparing a sleep routine
Every child is different with different needs and preferences, when setting up a routine you need to keep your own child in mind. What works for some children, may not work for others.
It can take time to see the benefits of a sleep routine so don’t worry if it takes some trial and error before you find the best routine for your child.
If your child does not have a set routine, you may need to start slowly and build up to a full bedtime routine. Some ways to get started with a routine is by:
- Noticing what time your child naturally gets tired.
- Starting your new ‘wind down’ routine about an hour before your child naturally gets tired.
- Gradually shifting bedtime to one that suits your family lifestyle and makes sure your child gets enough sleep.
Maintaining a sleep routine
The most important element of a bedtime routine is to be consistent. You will need to do the same activities at the same time every night (including weekends) so your child knows it is bedtime. A regular and predictable routine will be comforting.
There will be occasions where you will need to adapt the routine to fit the situation such as illness or big events, but this should not disrupt the routine that you have created for your child.
Need more specific support for your child?
If your child needs more help or has additional needs, you can visit our specific section for extra support.
Last reviewed: 1 November, 2024
