The 7 pillars of child sleep hygiene

Sleep is the foundation, not the extra

Almost every difficulty this site covers, attention, meltdowns, anxiety, learning, worsens with poor sleep and improves with good sleep. Before any clever behavioural strategy, check the pillars.

1. Same wake time, every day. The body clock sets from the morning, not the night. A consistent wake-up (yes, weekends too, within an hour) does more than any bedtime rule.

2. Light discipline. Bright light in the morning, dim light in the evening. Overhead lights off after dinner. Lamps on. Screens off 60 minutes before bed, the combination of light and stimulation is a double espresso for the brain.

3. The wind-down runway. Brains don't have off switches. They have descent paths. The same 30 to 45 minute sequence nightly, bath, pyjamas, dim room, story, bed, becomes a conditioned cue that sleep is coming.

4. Bed = sleep only. Homework, arguments and YouTube happen elsewhere. The bed should carry one association.

5. Cool, dark, boring. Around 18°C, blackout-dark, and duller than the alternative of sleeping. Exciting bedrooms sabotage themselves.

6. Move by day. Physical activity is sleep pressure in the bank, but finish vigorous exercise a couple of hours before bed.

7. Watch the stealth caffeine. Cola, energy drinks, chocolate, some "sports" drinks, nothing caffeinated after lunch for children, ever.

Persistent problems despite solid pillars, loud snoring, gasping, extreme restlessness, or a child who simply cannot fall asleep for hours, are worth raising with your GP.

Educational content, not medical advice. Concerned about your child? Speak to your GP.