Getting sleep on track ready for school

February 22, 2025

A Bedtime Routine for Your School-Aged Child

A Cosy Bedtime Routine for Your School-Aged Child

Bedtime should be a calm, cosy, and predictable time for children, helping them unwind from the day and settle in for a good night’s sleep. But in reality, it can often feel like a battle—whether it’s screens keeping them awake, bedtime worries creeping in, or just struggling to switch off.

If your child is restless at bedtime or wakes up groggy in the morning, a structured, gentle bedtime routine can make all the difference.

Here’s how to set up a relaxing evening routine that works.

Screens & Bedtime: When to Switch Off?

Why It Matters: While blue light has long been blamed for sleep problems, the latest research suggests it’s not the light itself—it’s how screens keep children engaged, alert, and awake long past their natural bedtime.

What the Research Says:

The more time children spend on screens before bed, the later their bedtime shifts and the less sleep they get overall.
Scrolling, gaming, and social media keep the brain in a high-alert state, making it harder to wind down.
Keeping a phone on at night—especially with notifications active—leads to disrupted sleep and poorer sleep quality.

What Parents Can Do:

Set a screen curfew – ideally one hour before bed.
Keep phones and tablets out of the bedroom overnight.
Swap screens for quiet activities – like reading, colouring, or a chat about the day.

Tip: Netflix, YouTube, and TikTok can be particularly tricky as they encourage endless scrolling. Try using a timer or ‘wind-down’ mode to help your child log off.

Helping an Anxious Child Wind Down

Why It Matters: Some children struggle to switch off because of worries and racing thoughts. If your child gets anxious at bedtime, their brain stays in high-alert mode, making it difficult to relax.

What Helps:

Have a worry journal – let them write or draw any worries before bed.
Set up a worry time earlier in the evening – so bedtime isn’t spent overthinking.
Teach calm breathing techniques – try 3-4-5 breathing (inhale for 3, hold for 4, exhale for 5).
Try mindfulness or gentle yoga – even a few minutes can make a big difference.

What & When Should Children Eat Before Bed?

Why It Matters: Eating too close to bedtime can cause restless sleep, while certain foods help promote relaxation.

What to Do:

Last big meal – at least 2 hours before bed.
Good bedtime snacks – a banana with peanut butter, warm milk, or yoghurt.
Avoid sugary foods & caffeine – including chocolate, fizzy drinks, and tea!

Exercise & Sleep: Getting the Balance Right

Why It Matters: Regular movement helps burn off excess energy and promotes deeper, more restorative sleep. Engaging in physical activity earlier in the day is ideal, as exercising too close to bedtime can stimulate the body and make it harder to fall asleep. Ideally, it’s best to stop exercising 2 hours before bedtime.

What Helps:

Encourage outdoor play or exercise in the afternoon.
Avoid high-energy activities 2 hours before bed.
Try gentle stretching or relaxation exercises before sleep.

Making the Bedroom Sleep-Friendly

Why It Matters: A cluttered, bright, or noisy bedroom can make it harder for children to settle. A cosy, calming space tells their brain it’s time to switch off.

Simple Fixes for a Sleep-Friendly Bedroom:

Dim the lights an hour before bed – this helps with melatonin production.
Keep the bed solely for reading and sleeping – no homework, screens, or gaming in bed!
Use warm, soft lighting – swap bright overhead lights for lamps or fairy lights.
Check the temperature – around 18°C is ideal for sleep.

The Magic of a Warm Bath Before Bed

Why It Matters: A warm bath 30-60 minutes before bed helps relax muscles and lower stress, making it easier to fall asleep. It also mimics the body’s natural temperature drop before sleep.

How to Make It Extra Relaxing:

Add a few drops of lavender oil to the bath.
Follow up with a bedtime story.
Snuggle up with cosy PJs and a cuddle.

Avoiding Bedtime Battles & Discussions

Why It Matters: Arguments, last-minute homework, or overstimulation can trigger stress hormones and have an alerting effect, making bedtime a struggle.

How to Keep Bedtime Calm & Positive:

Finish homework at least 1 hour before bed.
Avoid difficult conversations late at night – save them for the morning.
Keep the evening low-key – music, stories, or quiet play.

Why a Parent-Led Bedtime Helps

Why It Matters: Studies show that when parents take an active role in bedtime, children go to bed earlier and have more sleep.

How to Lead a Calm Bedtime:

Keep bedtime at the same time every night (including weekends!).
Spend 10-15 minutes of quiet connection before the start of the bedtime routine – reading, chatting, or a cuddle.
Offer gentle reassurance – a consistent routine makes children feel safe and secure.

The Power of Morning Light

Why It Matters: Morning sunlight helps reset the body clock, making it easier to fall asleep at night.

How to Help:

Encourage outdoor time in the morning (even just walking to school).
Open curtains as soon as they wake up.
Let natural light fill the breakfast area.

Final Thoughts: A Calm Bedtime = Happier Mornings!

A consistent, soothing bedtime routine can transform your child’s sleep. By keeping screens in check, managing worries, adjusting diet and exercise, and creating a cosy wind-down routine, bedtime can become a calm and comforting part of the day.

Need help with your child’s sleep? We’ve supported hundreds of UK families in creating better sleep habits. Get in touch to find out how we can help!

Written by Mandy Gurney February 2025

December 4, 2024

Why Your School-Aged Child Struggles with Sleep & How to Fix It

Is Your Child Getting Enough Sleep?

Does your child struggle to fall asleep and your whole evening is taken up with bedtime? Do they wake frequently during the night, or wake up far too early? You’re not alone.

Sleep issues in school-aged children (ages 5–12) are more common than many parents realise—and they can significantly impact a child’s mood, learning, and overall health.

The good news? With the right support, you can help your child develop healthy sleep habits and get the rest they need to thrive.

In this post, we’ll explore why school-aged children often struggle with sleep and how a professional sleep consultation can offer practical solutions.

Common Sleep Issues in School-Aged Children

Many children face sleep challenges that affect their ability to function during the day. Here are some of the most common problems:

Difficulty Falling Asleep

Bedtime battles can be triggered by anxiety, school-related worries, or simply an inability to wind down after a busy day. (Learn more about anxiety and sleep issues)

Night Waking

Waking frequently during the night can be caused by nightmares, bedwetting, or environmental factors such as noise or changes in temperature.

Early Waking

Does your child wake up at 5 a.m. ready to start the day? Early waking often leads to insufficient sleep, which affects their mood and energy levels.

Daytime Fatigue and Lack of Focus

Children who don’t get enough sleep often struggle to concentrate in school, leading to lower academic performance and emotional outbursts.

How Poor Sleep Affects Your Child

Sleep deprivation can have serious consequences for school-aged children, including:

Academic Challenges: Poor sleep reduces memory retention, focus, and problem-solving abilities, making it harder to keep up in school.
Behavioural Issues: Sleep-deprived children are more likely to experience irritability, hyperactivity, or emotional meltdowns.
Physical Health: Insufficient sleep can weaken the immune system and increase the risk of obesity and other health problems.

Learn more about the connection between sleep and school performance on our [Sleep and Learning] page.

How a Sleep Consultation Can Help Your Family

At Millpond Children’s Sleep Clinic, we fully understand how frustrating sleep problems can be—for both you and your child. That’s why we offer personalised sleep consultations designed to meet the unique needs of each family.

Here’s how we can help:

Tailored Sleep Plans:

We assess your child’s sleep challenges and create a bespoke plan to improve their sleep routine.
Expert Guidance:

With over 30 years of experience in children’s sleep consulting, we offer practical, evidence-based solutions that work. Learn more about us.
Ongoing Support:

We provide unlimited follow-up email support and consultations to ensure your child’s progress continues and that any setbacks are addressed quickly.

Why Parents in the UK Trust Millpond

We’ve helped thousands of families across the UK overcome sleep difficulties. Here’s what one parent had to say:

“We were at our wit’s end with our 7-year-old daughter’s constant getting up at bedtime and taking hours to fall asleep. It was extremely stressful for us and her and we all dreaded bedtime. Millpond’s personalised approach changed everything. Our daughter now goes to bed happily, falls asleep easily by herself, and we finally have our evenings back!” – Katie-Suffolk

Ready to Help Your Child Sleep Better?

If your child is struggling with sleep, don’t wait for the problem to resolve itself. A professional sleep consultation can make all the difference.

Book your consultation with Millpond Children’s Sleep Clinic today and take the first step towards better sleep and brighter days.

[Book Now]

For more on children’s sleep problems and recommendations, visit the NHS’s guide to sleep for children

August 23, 2024

Back to School Sleep Tips

How to get your child’s sleep back on track after the summer holidays.

Over the summer holidays you may have been more relaxed about what time your children go to bed and get up in the morning. But now as the new term approaches the challenge of getting everyone up and out in the morning by 8.00am, seems a little daunting!

Fear no more…..we have a great set of sleep tips ready to help so your child is all prepped for their 1st day back at school.

How reset you child’s sleep

If your child is at primary school:

A week before the new school term

Start putting your child to bed 15 minutes earlier.
If they are falling asleep 2 hours later then usual you can move bedtime earlier every day. However if it’s just an hour later you can shift bedtime every few days.
At the same time wake them 15 minutes earlier every morning.
To help suppress the sleep hormone melatonin get them into the light as soon as possible in the morning.
You may want to offer an incentive to encourage your child to get up earlier such as a special breakfast.
Repeat this pattern until you reach the time that is right for your child’s school schedule.

Help them to feel sleepy:

An hour before bed:

Start thinking about your child’s bedtime 1 hour before you want them to be asleep.
Put toys away and settle down for a cuddle and story on the sofa.
ALL screens should be off 1 hour before sleep; this includes phones, tablets and computers as blue light can interfere with the production of melatonin.
Lastly, in the hour before sleep don’t let your child have any caffeine or sugary food and drinks.

Their bedtime routine:

Have a quiet and calm bedtime routine focused around the bedroom and bathroom area.
Carry out the same series of steps every night so your child knows that sleep is coming.
Then start go for a warm relaxing bath lasting about 10 minutes; a pre-bed bath should be more like a spa than a water-park.
Go straight from the bathroom into the bedroom.
Pre-dim the lights in the bedroom as this will help with the production of melatonin.
Have 1 or 2 stories.
Try to avoid any confrontations or discussions at this time of night as it could stimulate your child’s brain at bedtime and prevent them going to sleep.
Say goodnight and leave the bedroom; your child should be asleep about 15 minutes later.

Reset your child’s morning clock:

Being back at school usually means an early morning start again.
Morning is when we reset our body clock so it’s very important to wake your child at the same time each day.
A big dose of light will help them to get up and running, so open the curtains and let the light in.
Make sure they’re awake, even if they don’t get up straight away.

If your child is at secondary school:

Two weeks before the new school term

Due to a natural shift in the production time of melatonin, teenagers have a predisposition to go to bed later and stay up later.
Over the holidays their body clock may have shifted later by 2 hours or more.
The process of bringing their sleep pattern back in line with the school day will take longer.
Follow the same steps as above but its best to start 2 weeks before their school start date.
For more more details on teen sleep download our free fact sheet.