Wind down

An hour before bed, turn off the TV and all other screens (such as iPad, games consoles and phones), dim the lights and close the curtains to begin the visual clues it’s coming up to bedtime.


Avoid drinks of cola and chocolate at bed time. Have a sleep food snack to help your child with their sleep.

Bath time

Half an hour before bed, it’s bath time. If your child finds a bath too stimulating, bath earlier in the evening. On a non-bath night, a cuddle in a warm towel will help.

After the bath it’s time to brush teeth and get ready for bed (put on pyjamas).

Quiet time before sleep 

  • Sit with your child and spend half an hour of quieter fine finger games (such as playing with jigsaws, colouring, drawing, threading, hammer beads).
  • Don’t go back downstairs after we have gone to the bathroom.
  • Spend the next 10 minutes in your child’s room, reading bedtime stories to help calm them and get used to the bedtime environment.
  • Then it’s a kiss and cuddle goodnight, and leave the room. Remember you want to leave them awake, so they fall asleep in the same conditions that will remain all night (alone).
  • Wake your child each morning at a set time so they can learn the routine and you can help strengthen their body clocks.
Contact our sleep service

As well as holding sleep workshops, we work with local authorities and the NHS in some areas to help parents with disabled children who have sleep disorders.

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