Are you a parent who’d like to help your child sleep better? We’re joined by Vicki Beevers of The Sleep Charity who’s here to explain some great sleep strategies to help your child get a better night’s sleep.
The Sleep Charity is launching its first-ever Children’s Sleep Awareness Month in February 2025 to raise national awareness about the importance of sleep for children’s health and wellbeing. So read on for some practical tips from The Sleep Charity on how to help your child sleep better.
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How Many Children Experience Difficulties Sleeping?
There are growing sleep issues in children. Research shows that up to 50% of children experience sleep difficulties at some stage, which can lead to problems such as irritability, poor concentration, behavioural issues and compromised immune function. This raises to 80% for those children with a SEND diagnosis. Lack of sleep is also linked to an increased risk of childhood obesity and mental health challenges.
So, if your child is struggling with sleep, you’re not alone.
How Does Disturbed Sleep Affect Families?
Disrupted sleep has an impact on families too. Sleep disturbances don’t just affect children, they also impact family dynamics, leading to stress, exhaustion and a compromised quality of life for caregivers. We’re sure you all know what lack of sleep feels like.
What Is Children’s Sleep Awareness Month And How Can It Help?
There’s a need for education and support around sleep issues. Many families are unaware of the significance of sleep hygiene or how to address common sleep problems, such as difficulty falling asleep, night waking or irregular sleep schedules. Children’s Sleep Awareness Month in February will offer accessible, evidence-based resources and tools to address these gaps. It aims to educate parents, caregivers and professionals on the critical role sleep plays in a child’s development, addressing common sleep challenges and providing practical guidance to improve sleep habits
Early years in children can be some of the most challenging with many parents contacting the charity for support. During the first week of Children’s Sleep Awareness Month (1st – 9th February 2025), the charity will be focusing on 12 months plus to five years. The week will include a free webinar, sleep strategies and tips. Below is some help and advice you might find useful if you’re a parent struggling to get your child to sleep.
So How Can I Help My Child Sleep?
You’ve likely come across countless methods and strategies all promising to help you and your little one finally get some rest. The sheer number of options can feel overwhelming. Which ones work? And more importantly, which ones work for your child?
To help you navigate the sea of advice, we’ve broken down these methods and included practical tips tailored to 12 months plus, from toddlers up to five years old.
1. Create a Sleep Sanctuary
Children need an environment conducive to rest. A dark, quiet, and cool room can make a world of difference.
Tips:
- Use blackout curtains to block out light.
- Invest in a white noise machine to mask household sounds.
- Keep the room temperature between 16-18°C.
- Keep a consistent environment.
2. Use The 5-4-3-2-1 Method – Sleep Strategies
This strategy is a countdown to sleep that engages the five senses and promotes relaxation.
How to use it:
- 5: Acknowledge five things you can see, e.g., “I see your teddy bear”.
- 4: Touch four things, e.g., “Feel your soft blanket”.
- 3: Listen for three sounds, e.g., “Can you hear the cars outside?”
- 2: Smell two calming scents, e.g., the smell of mum, lavender.
- 1: Take one deep breath together.
Why it works: This method grounds children in the present and shifts their focus from active play to a calm, restful state.
3. Follow The 80/20 Rule for Toddlers
Flexibility is key with toddlers. This principle acknowledges that parenting is not about perfection and there can be bumps in the road. 80% of the time, aim to stick to a consistent sleep routine. The other 20% allows for flexibility.
How to apply it:
- Keep bedtime rituals predictable most nights (bath, book, cuddle).
- On special occasions or during travel, let go of the guilt if routines are disrupted but explain why to your child.
Why it works: Consistency builds good habits, but a bit of flexibility ensures you don’t burn out.
4. Teach Independent Sleep
Helping toddlers learn how to self-soothe can be a game changer. Strategies like the ‘gentle retreat’ or ‘chair method’ involve gradually increasing the distance between you and your child as they fall asleep.
How to start:
- Sit next to their bed, offering comfort with your presence.
- Over several nights, move the chair farther away until you’re out of the room.
Why it works: It empowers toddlers to feel secure in their own ability to fall asleep, reducing nighttime wakeups.
5. Remember These General Tips for All Ages
- Consistency is Key: Children thrive on predictability. Whether it’s a specific bedtime song or a goodnight hug, rituals help signal to your child that it’s time to sleep.
- Be Patient: A behavioural approach to sleep takes time. It’s okay to experiment with different strategies until you find what works. We always suggest two weeks minimum to see changes.
- Trust Your Instincts: No method works universally. Pay attention to your child’s cues and adapt strategies to fit their unique needs.
The truth is there’s no one-size-fits-all solution for helping children sleep. Each method, from the 80/20 rule to the 5-4-3-2-1 countdown, has its merits, but the key is finding what resonates with your family’s rhythm. A mix of structure, flexibility, and a little trial-and-error will help you navigate these early years of sleepless nights.
Remember, the ultimate goal isn’t just about getting more rest (although that’s a nice perk!) but helping your child build healthy sleep habits for life.
Join The Sleep Charity’s CEO, Vicki Beevers, on 4th February at 2pm for a live webinar on Building Better Bedtimes, here.
Thanks To Vicki Beevers – The Sleep Charity
The Sleep Charity provides advice and support to empower the nation to sleep better. They campaign to improve sleep support and access to high quality information, raise awareness of the value of a good night’s sleep and promote understanding around the complexities of sleep. They want everyone to share their vision that sleep is a vital component of health and wellbeing and that everyone living with sleep issues should have access to effective, consistent, evidence-based support. Check out their supporter’s pack now live with free resources.
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