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Good sleep is important for your child’s physical and mental wellbeing.
A relaxing bedtime routine is an important way to help your child get a good night’s sleep.
Doing the same relaxing things in the same order and at the same time each night helps promote good sleep:
Know how much sleep your child needs
The amount of sleep your child needs changes as they get older.
A 5-year-old needs about 11 hours a night, for example, while a 9-year-old needs roughly 10 hours.
Avoid screens in the bedroom
Tablets, smartphones, TVs and other electronic gadgets can affect how easily children get to sleep.
Older children may also stay up late or even wake in the middle of the night to use social media.
Try to keep your child's bedroom a screen-free zone, and get them to charge their phones in another room.
Encourage your child to stop using screens an hour before bedtime.
Your child's bedroom
Your child's bedroom should ideally be dark, quiet and tidy. It should be well ventilated and kept at a temperature of about 16 to 20C.
Fit some thick curtains to block out any daylight. If there's noise outside, consider investing in double glazing or, for a cheaper option, offer your child earplugs.
Get help with sleep problems
If you've tried these tips but your child keeps having problems getting to sleep or sleeping through the night, you may feel you want more support.
You can speak to a GP or health visitor to begin with. They may refer you to a child psychologist or another expert.