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Safe Sleeping Guidance

This resource covers safe sleeping guidance and signposts families to online resources.

Sleep is important for our body and mind. It helps children feel happy, learn well, and cope with the day.

Every child is different. Some children fall asleep easily. Others may find sleep harder, especially children with special education needs and disabilities. Some may struggle to fall asleep, wake up often, have unusual sleep patterns andsome children have worries or fears about going to bed and sleep. This can affect the whole family.

What can affect sleep?

Health and conditions

  • Some conditions (like ADHD or autism) can make it harder to settle
  • Children may feel very active or find it hard to switch off
  • Illness, pain, eczema, reflux, or toothache can disturb sleep

Daytime habits

  • Naps in the day or not enough activity can affect night sleep
  • Children need enough movement and play in the day

Worries and feelings

  • Anxiety or fear (like the dark or being alone or worrying about others can keep the brain active
  • This can make it harder to relax and fall asleep

Food and drink

  • Caffeine (tea, coffee, fizzy or energy drinks) can affect sleep
  • Sugars in food, especially close to bedtime, can disrupt sleep by causing blood sugar spikes, hormonal imbalances, and lighter, less restorative sleep.
  • Being hungry can also disturb sleep
  • Difficulties with swallowing and digestion can affect getting to sleep and waking in the night e.g regurgitation of food and drink, waking needing the toilet.

Bedroom and environment

  • Too much noise, light, or heat can be stimulating and less restful for preparing to sleep
  • Too many toys or distractions can stop children settling

Sensory needs

  • Some children are sensitive to sound, light, smell, or touch
  • Things like labels, bedding, or noise may be uncomfortable
  • high stimulation before bedtime may affect settling to sleep for some children, others may need this stimulation to regulate their body for sleep

Routine and transitions

  • Changes in routine can affect sleep
  • Some children need time and support to move from play to bedtime

What helps good sleep?

Have a simple bedtime routine

  • Keep it the same each night (about 20–30 minutes)
  • Include calming things like a bath, story, or quiet music
  • Use a clear ending, such as saying “Sleep time”

Use visuals if helpful

  • Pictures or charts can help children understand bedtime steps

Create a calm bedroom

  • Keep the room quiet and comfortable
  •  Use a “tidy up time’ as part of the night routine

Reduce activity before bed

  • Avoid screens, Blue lights, games, and busy play
  • Choose calm activities instead

Help children learn to sleep in their own bed

  • Move slowly (for example, from sitting next to them to standing at the door)

Go to bed when sleepy

  • Try not to let children fall asleep on the sofa first
  • Help them learn that bed is for sleep, and that “going to bed” should be part of a sleep routine.

Keep a sleep diary

  • Write down sleep times and problems for 2 weeks
  • This can help spot patterns and what works

Sleep safety

Sleep should be safe as well as restful.

Some children may get out of bed or move around at night. This can be a safety risk.

Things to think about:

  • Make sure the bedroom is safe and clear of hazards
  • Keep doors and windows secure if your child may wander
  • Use stair gates if needed
  • Move furniture away from windows or climbable areas and ensure that furniture is secured.
  • Consider low beds or mattresses on the floor if your child might climb or falls out of bed
  • Remove or secure items like blind cords, or leads and open bulbs

If your child often leaves their bed or room at night, speak to an occupational therapist or health professional to assess safety, and suggest equipment or changes

Different sleep difficulties

Children may:

  • Struggle to fall asleep
  • Wake often in the night
  • Have unusual behaviours at night

Looking after yourself

If your child is not sleeping, you may be tired too.

Try to be kind to yourself and make small, realistic changes. Even small steps can help over time.

If you would like more help, these organisations offer advice and support:

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