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Sleep routine

Planned sleep time:

Planned wake up time:

Illustration of bedside lamp

Preparing for bedtime

Start the routine downstairs. Turn off all technology, dim the main room lights and turn on side lamps, and close the curtains.


Illustration of colouring book

Settling down activity

Do a hand-eye coordination activity with your child, such as doing a jigsaw, play a card game or with some Lego, or do some colouring in or drawing.


Illustration of glass of milk

Snack time

Give your child a drink of water or milk, and a snack from the sleepy foods list.


Illustration of pajamas

Getting ready for bed

Bath or shower your child and get them into their pyjamas. Make sure they brush their teeth and go to the toilet, and do not let them go back to the living room.


Illustration of person in bed with dim light


Put your child to bed, and read a book with them. Make sure their bedroom has dimmed lights.


Illustration of moon

Sleep time

Turn the lights off, and let them settle down to try and sleep.


Illustration of alarm clock


Wake your child up at the same time every day.


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Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.

Resource number: SLP39

Resource Type: Article

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