Top sleep tips for kids over 3

If your little one is three or older and struggling with sleep, don’t worry—I’ve got you! Whether it’s bedtime battles, night wakings, or early risings, sleep can go wonky at any age. Here are my top strategies to help bring back restful nights for the whole family.

Consistent sleep and wake-up times

One of the most important things you can do is have a consistent sleep and wake-up times for your child. It can be really helpful to stick to this over the weekends too. This helps regulate their body clock and makes it easier for them to fall asleep and wake up naturally.

One-on-one time

Once your little one is back from school, I would recommend setting aside some one-on-one time. This helps to fill their emotional cup, which can make bedtime easier as it’s the longest time they’re apart from you.

During this time, it’s very important to put away all distractions, including phones, and really focus on this connection time. You could tailor this time based on your child’s preferences, so it might look like colouring together, having a cuddle and a snack together, playing a game, but really what’s most important is that you’re doing it together. Life is so busy, so even if you can set aside 10 minutes for this daily, it can make such a difference.

Address worries earlier in the day

If your little one seems to be holding onto any worries or anxieties, it’s best to talk through those earlier in the day, possibly right after school. I would definitely avoid having these big conversations too close to bedtime.

Daily exercise

Ensure that your child gets plenty of exercise during the day. I would try to avoid any intense activity in the last couple of hours before bed. Exercise is important for their sleep and overall health, but too much right before bed can make it harder for them to wind down.

Electronic devices

Electronic devices such as the TV or iPads emit blue light, which can play havoc with release of melatonin, which is our sleep hormone. I would suggest avoiding the use of these devices in at least the last hour before bedtime. This also applies to gaming, which can leave children feeling wired afterwards, making the wind down much harder.

Avoid sugars and caffeine in the evenings

Sugary treats, anything with caffeine, and fizzy drinks can interfere with your child’s sleep, and therefore make it harder for them to settle down at bedtime. Hence, it is best not to offer these foods and drinks in the evenings.

Wind down time

As bedtime approaches, it’s important to help your child transition from the busyness of the day to a calmer state, making it easier for them to settle to sleep. Gentle activities like quiet play or calming colouring can be great ways to encourage relaxation.

Dimming the lights and keeping noise levels low throughout the house can also signal that bedtime is near. Some children benefit from a short breathing or meditation exercise as part of their wind-down routine—this can be a lovely, calming activity to do together to help them feel relaxed and ready for sleep.

Predictable bedtime routine

When it comes to sleep, consistency is key—no matter your child’s age. A predictable bedtime routine helps signal to their body that it’s time to wind down, making it easier for them to fall asleep. Sticking to the same sequence of events each night creates a sense of security and stability, which is essential for good sleep habits.

A great bedtime routine might include:

✅ A warm bath to help lower their core temperature, which naturally encourages melatonin release.

✅ Quiet reading time to relax their mind.

✅ A cuddle and goodnight routine before tucking them in.

The most important thing is to keep it consistent—repeating the same steps each night helps reinforce their natural sleep cues.

Supporting Independent Sleep

If your child prefers that you to stay with them until they fall asleep, that’s completely okay! However, if you’d like to encourage more independent sleep, you can gradually reduce your presence over time. This might mean sitting slightly further away each night until they feel comfortable falling asleep on their own.

Sleep Environment

A well-designed sleep space can make a huge difference in how easily your child settles at night. Here’s what to consider:

🌙 Keep the bedroom for sleep – Avoid screens, electronic devices, or doing homework in bed to reinforce that their bed is for resting.

🌡 Set the right temperature – A cool room (16–20°C) for safer sleep.

💡 Make it pitch black – Use blackout blinds if needed. If they prefer a night light, choose one with a red or amber glow to avoid disrupting melatonin production.

🛏 Choose comfortable bedding – Breathable bedding can help regulate body temperature.

🧸 Introduce a comfort object – If they don’t already have one, a soft toy or special blanket can provide extra reassurance at bedtime.

By applying these simple strategies, you can support your child’s sleep. As always, please do get in touch for more personalised one to one sleep support for your child.

Speak soon

Rina x