Quiet activites are good before bed. This might include a bath, brushing their teeth (with flouride toothpaste), a story and then bed. Avoid active games, playing outside, TV, video games and other screen time in the hour before bedtime.
The place where your child sleeps should be quiet, warm and dark (a night light is okay though).
A light snack may help some kids sleep, but a meal within 1 to 2 hours before bed is not recommended and might make them uncomfortable and keep them awake. Giving your child food or drink with caffeine in it can also keep them awake longer than you want, so it's best to avoid them.
You can get your child to bed earlier by gradually changing the time. Get them to bed 30 minutes earlier and wake them 30 minutes later.
Being active helps your child learn and grow. It also helps your child sleep. Spending time during the day, outside in bright sunlight, can help children sleep - but don't forget to be SunSmart.
It's normal for young children to have naps in the day. As they get older they need less sleep and fewer naps. Once your child is older than one year, a nap after 4pm can make it harder to get them to sleep at night.
Have a regular bedtime and wake up time. This will help your child understand when it is time to sleep.
Being unwell can affect your child's sleep. If they snore a lot or stop breathing for short periods while asleep, see your primary care practitioner e.g. your family doctor or nurse for advice.
Sleep restores your child's energy and helps them to grow and develop. The right amount of sleep can help improve behaviour, learning, health, wellbeing and weight.
Try to keep TVs, computers and other portable devices out of the room where your child sleeps.
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