Getting kids to sleep and staying asleep can feel like a nightly mystery for many parents. Many look for guidance on how to improve kids’ sleep. Whether it’s endless bedtime negotiations, middle-of-the-night wake-ups, or early morning energy bursts, sleep struggles are a common occurrence in households with little ones. Knowing how to improve kids’ sleep can be a game-changer. However, the good news is that better sleep is possible with a few simple changes. From setting consistent routines to creating a calm and cozy sleep environment, this guide will walk you through proven tips to help your child fall asleep faster, sleep more soundly, and wake up refreshed.
Warm Bath
One great way of helping your child to sleep well in the evenings is by giving them a warm bath, perhaps with some relaxing bubble bath or oils, and then settling in to a 20-30 minute routine to help them ready themselves for a good night’s sleep.
Temperature
Comfort is everything. Ensure the room is at the correct temperature and that clothes and blankets don’t restrict your child’s movement, allowing them to be settled and relaxed.
Warm Feet
Having warm feet is well-known to be a natural sedative, so make sure to put on your baby’s booties or your kids’ slipper-socks along with their pyjamas in their pre-bedtime routine.
Special Items
Allowing your child to sleep with a special toy or plaything can often help them fall asleep. Cuddly toys or their blankets can soothe and comfort your child once you leave the room. This is a gentle strategy on how to improve kids’ sleep.
Food
You should ensure that your children eat any large meals or snacks well before bedtime, as this can otherwise make it difficult for them to sleep afterwards.
Caffeine
However many times your kids might ask you, don’t let them drink any caffeinated drinks before they go to bed. Knowing how to improve kids’ sleep includes opting for alternatives like the traditional mug of warm milk or a simple glass of water should help quench their thirst, soothe them, and help them get ready for bed.
Rocking
Many parents find that gentle rocking is an effective way to help their kids fall asleep. Whilst it is beneficial, you should be careful not to make a habit of it, as they may then find it harder to get back to sleep without the motion of being rocked or be prone to waking up in the night.
Soothing Voice
Get your child to lie flat and snuggled up on their bed, read them a bedtime story, or sing a few lullabies to help them drift off to sleep. The sound of a loving voice and setting their imaginations off is a great way to induce deep, dreamy sleep.
Massage
Rubbing or patting a child on the back is a great way to help them fall asleep. But some children have particular ‘soft spots’, and massaging their feet, elbows, or the back of their necks often works wonders as well.
Limited Screen Time
One of the most effective ways to support better sleep is to limit screen time, especially in the hour leading up to bedtime. Tablets, phones, and TVs emit blue light, which can interfere with the body’s natural production of melatonin, a hormone that helps regulate sleep. Too much screen time before bed can leave kids feeling wired instead of helping them wind down. Try setting a “no screens after dinner” rule or swapping devices for calming activities, such as reading, puzzles, or gentle music. A consistent wind-down routine without electronics can make bedtime smoother and help kids fall asleep faster.
Regular Bedtime
A consistent bedtime is one of the most powerful tools for improving your child’s sleep. Going to bed and waking up at the same time every day, even on weekends, helps regulate their internal clock, making it easier to fall asleep. When bedtime is predictable, kids feel more secure and their bodies learn when it’s time to wind down. Try creating a calming pre-bed routine that starts at the same time each night, whether it’s a bath, storytime, or a few quiet minutes together. Over time, this rhythm signals to their body that sleep is coming, making the transition to bed smoother and more restful.
Helping your child get better sleep doesn’t have to be overwhelming. By making small, consistent changes, you can set the stage for more restful nights and brighter mornings. Every child is different, so be patient as you find what works best for your family. With a bit of time and routine, understanding how to improve kids’ sleep can make better sleep (for everyone!) totally within reach.