Getting a child to sleep can be a very stressful and testing time, here is some advice that may help make it easier for you.

Setting the scene – A Calm Bedroom


  • Pale neutral colours on the walls
  • Black out Blinds/Black out curtains
  • Comfortable bed – no lumps /right size
  • Night light – soft glow safe to leave all night if needed
  • Cool room – 16 – 18 degrees
  • No TV/iPad/X Box/Mobile Phone
  • No Toys/Hide them away
  • Never use the Bedroom as a ‘Naughty Place’

Not calming

  • Bright colours/posters
  • Bright character curtains
  • Old bed/old mattress /too small/ too lumpy
  • Bright lighting /Street light outside window/busy road outside
  • Too hot́
  • Gadgets can interfere with bodies natural Melatonin
  • Toys are tempting things to play with during the night

Supper Time – Sleepy Foods

Good Sleepy Foods

  • A light snack before bed can be helpful
  • Tryptophan – an essential amino acid helps us sleep – naturally present in dairy products
  • Cheese – (an old wives tale!)
  • Milk – cold or warm. With or without cereal.
  • Water/Diluted juice/ Cherry Juice is very good – contains Melatonin
  • Turkey
  • Potatoes
  • Oats /Oatmeal biscuits
  • Bananas – contain Melatonin and Magnesium (which also helps to relax muscles)
  • Peanut Butter/Almonds/
  • Honey
  • Wholemeal Bread/Toast
  • Pasta

Not Sleepy Foods

  • A big meal before bedtime makes it difficult to get comfortable
  • Caffeine – a stimulant . Coffee/Tea/Hot Chocolate/Fizzy Pop
  • Fruit/natural fruit juice – contains sugar – gives a rush before bedtime
  • Blackcurrant Juice – A di