Sleep

Many parents struggle with their toddler’s sleep at some point.

Toddlers may:

• stay up too late
• find it hard to fall asleep alone
• get out of bed repeatedly
• wake in the night feeling upset or confused

Why this may happen

Sleep difficulties are common and may happen because of:

• separation anxiety
• screens or exciting play close to bedtime
• changes in routine (visitors, holidays, moving home)
• arrival of a new baby
• overtiredness

Starting a good evening routine

Toddlers and young children feel safest when they know what to expect. A simple, calm bedtime routine helps their body and mind prepare for sleep.

• Begin your toddler’s wind‑down routine about 1 hour before
• If bedtime is very late now, move it earlier by 15 minutes a night
• Avoid screens for at least 1 hour before bed

A simple bedtime routine could include:

• bath time
• brush teeth
• put on pyjamas in a calm, dim room
• a short story in their own bed
• cuddles and quiet time

Keep the routine consistent so that your toddler feels secure and knows what to expect.

Useful links

• The BBC Tiny Happy People website has simple videos and tips to help you understand your toddler’s feelings, bedtime routines and sleep struggles in a supportive, practical way.
• West Yorkshire Healthier Together provides clear, trusted guidance on sleep for babies, children and young people, including routines, night waking and when to seek extra support.
• NHS Sleep and Young Children offers trusted advice on baby and child sleep, safe sleep, night waking and bedtime routines.

Good sleep supports:

• learning and memory
• attention and concentration
• behaviour and emotional regulation
• physical health

What helps

• A consistent bedtime and wake time
• 4 to 5 simple routine steps
• No screens for 1 hour before bed
• Calm activities (reading, colouring, puzzles)
• Talking about worries earlier in the day

If your child wakes in the night

• Keep lights off
• Keep interactions brief and calm
• Guide them back to bed gently
• Offer short reassurance after nightmares

Useful links

• NHS Sleep and Young Children offers trusted advice on baby and child sleep, safe sleep, night waking and bedtime routines.
• West Yorkshire Healthier Together provides clear, trusted guidance on sleep for babies, children and young people, including routines, night waking and when to seek extra support.
• Health for Kids: Sleep offers fun, child‑friendly advice to help you and your child understand healthy sleep routines, bedtime tips and why sleep matters.

Many parents find that their teenager’s sleep becomes more challenging, and this is completely normal.

Teens naturally start going to sleep later, and school, screens, hormones, social life and stress can all affect how well they sleep.

Lack of sleep can impact their mood, learning, concentration, memory and overall health. Supporting good sleep habits now can make a real difference.

What helps teenagers sleep better

Here are a few simple ways you can support your teenager’s sleep:

1. Explain why sleep matters

Teens are more motivated when they understand why. Good sleep improves memory, mood, performance and concentration.

2. Encourage regular exercise

Around 20 minutes, three times a week can help improve sleep quality.

3. Reduce caffeine

Tea, coffee, cola, energy drinks and even chocolate can interrupt sleep and make it harder to fall asleep.

4. Support healthy eating habits

Being too full or too hungry before bed can make sleep harder. A small snack, like toast or cereal, may help.

5. Limit screens before bed

Phones, tablets and gaming can keep their brains active and stop melatonin (the sleep hormone) from working.
If removing devices isn’t possible, try “zones” for work, chill‑out time and sleep.

Useful links