Children and Sleep: A Parent's Guide to Restful Nights

Every parent knows the challenge of getting their little ones to drift off peacefully. Between giggles, drink requests, and "just one more story," bedtime can feel more like a battle than a routine. But sleep is far more than just a nightly hurdle—it's a foundation for your child's growth, behaviour, mood, and learning. In this blog, we'll share essential tips to help build healthy sleep habits, from bedtime routines to creating a sensory-friendly environment that promotes calm, restful nights.

The Importance of Sleep for Children

Sleep is when the body and brain recharge, and for children, it's especially vital. During sleep, children's bodies release growth hormones, repair tissues, and strengthen their immune systems. Sleep also supports memory consolidation and learning, which means a well-rested child is more focused, emotionally regulated, and ready to take on the day.

Chronic sleep deprivation can have the opposite effect—leading to irritability, hyperactivity, weakened immunity, and trouble with school performance. Prioritising sleep isn't just good for kids—it creates a more peaceful, balanced household for everyone.

Understanding Sleep Needs by Age

Knowing how much sleep your child needs can help you build a schedule that supports their development:

Infants (0–12 months): 14–17 hours/day
Toddlers (1–2 years): 11–14 hours (including naps)
Preschoolers (3–5 years): 10–13 hours
School-aged (6–13 years): 9–11 hours
Teens (14–17 years): 8–10 hours

While these numbers are helpful, remember that sleep quality is just as important. Deep sleep is essential for physical restoration, and REM sleep supports emotional and cognitive functions.

Common Sleep Challenges

Many children face difficulties falling or staying asleep. Bedtime resistance is common and can stem from anxiety, overstimulation, or inconsistent routines. Nightmares, environmental factors, or sleep disorders such as insomnia or sleep apnea may trigger night wakings.

For neurodiverse children, including those with Autism, ADHD, and Sensory Processing Disorder, these challenges can be more complex. Overstimulation, sensory sensitivities, and difficulty winding down can make bedtime especially tough. Sensory compression bedding —such as JettProof's Compression Sheets —can offer soothing input that helps calm the nervous system and support better sleep.

Creating a Sleep-Friendly Environment

A calm, consistent sleep environment can work wonders. Consider these elements:

Lighting: Keep the room dim or use soft, warm lighting in the hour before bed.
Sound: White noise or calming sounds may help your child block out distractions and soothe the mind.
Temperature: Ideal sleep temperatures fall between 18–20°C (64–68°F). Warm, cosy blankets can help on cold nights.
Bedding: Choose bedding that supports comfort and sensory needs. JettProof offers a range of sensory bedding made from CalmTex® designed to help improve sleep. All our products are ideal for year-round comfort and sensory regulation.
Toys: While it can be dangerous for a baby to sleep with any toy, after 12 months, a plush toy can provide comfort, especially if a child suffers from separation anxiety.

The goal is to create a space where your child feels secure, soothed, and ready for rest.

Establishing a Consistent Bedtime Routine

A regular bedtime routine helps set your child's internal clock. Start winding down 30–60 minutes before bed with calming activities: warm baths, reading books, or quiet play. Avoid screens during this time, as blue light can disrupt melatonin production.

Include routine steps like brushing teeth, putting on pyjamas, and turning off bright lights to cue the body that sleep is near. Repetition builds familiarity, making transitioning to rest easier for your child.

The Role of Nutrition in Sleep

What your child eats can impact how well they sleep. Offer light, sleep-friendly snacks before bed—like bananas, warm milk, or whole-grain toast. Avoid sugar, caffeine, or heavy meals close to bedtime, as they can delay or disrupt sleep. Encourage regular hydration during the day, but reduce fluids right before bed to limit nighttime wake-ups. If you are having a problem with nighttime accidents, you may want to consider our Waterproof Bedding range.

Managing Screen Time Before Bed

Limit screen time at least one hour before bedtime. The blue light from devices suppresses melatonin and keeps the brain alert. Encourage screen-free alternatives like drawing, puzzles, reading or gentle stretching. Consider removing devices from bedrooms altogether to support distraction-free rest.

Relaxation Techniques for Better Sleep

Simple relaxation techniques can help children wind down:

Deep Breathing: Calm the nervous system with slow, steady breaths.
Guided Imagery: Visualising a calm place can shift the focus away from stress.
Progressive Muscle Relaxation: Tensing and relaxing muscle groups helps release physical tension and create a sense of calm.

You can integrate these techniques into the bedtime routine or use them anytime your child needs to reset.

When to Seek Professional Help

If your child experiences persistent sleep issues—such as chronic insomnia, excessive night terrors, or suspected sleep apnea—speak with your pediatrician. Sleep assessments can uncover underlying problems and help develop tailored solutions. Don't hesitate to seek help if sleep struggles are affecting your child's daily functioning or well-being.

Fostering Healthy Sleep Habits for Lifelong Well-being

Helping your child get the sleep they need isn't always easy—but it's one of the most potent ways to support their physical health, emotional resilience, and cognitive development. From understanding age-specific sleep needs to creating calming routines, every step you take brings your family closer to peaceful, restorative nights.

Prioritising healthy sleep habits in childhood can lay the foundation for a lifetime of better well-being. Children who learn to value rest are more likely to maintain healthy routines as adults, reducing their risk of sleep-related health issues. And for parents, the benefits are just as meaningful—less stress, smoother evenings, and a happier, more balanced household.

With the right tools, environment, and consistent approach—including supportive sensory bedding from JettProof—sleep can go from a nightly battle to a peaceful, nurturing ritual. Here's to unlocking sweet dreams—for your children and you.

References: Red Nose | Very Well Mind | JCSM | Child Mind Institute