Sleep

Create a regular routine

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.

Increasing bed time

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.

Set a time for sleep

Have a regular bedtime and wake up time. This will help your child understand when it is time to sleep.

Why is sleep important for children?

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.

Remove distractions and temptations

Try to keep TVs, computers and other portable devices out of the room where your child sleeps.

Keep your child active

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.

Should my child have daytime naps?

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.

A settled tummy for a settled sleep

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.

Make bedtime comfortable

The place where your child sleeps should be quiet, warm and dark (a night light is okay though).

Keep your child well

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.

Ministry of Health resource: mokomoko movement

This video is based on He Pī Ka Rere, Toi Tanagata’s under-fives movement programme run through kohanga reo.

Ministry of Health resource: pūngāwerewere movement

This video is based on He Pī Ka Rere, Toi Tanagata’s under-fives movement programme run through kohanga reo.