Help to transform our extraordinary hospital into something even better.
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Getting a good night’s sleep is vital for our mental, emotional and physical well-being.
Sleep is important for:
Here are some top tips to help get a good night’s sleep.
Check that the bedroom is suitable for sleeping.
Make sure your child’s bed and bedding is comfortable.
Block out as much light as possible using blackout curtains or blinds to help promote melatonin production which is the sleep hormone.
Keep the bedroom at a comfortable temperature, about 16 to 20 degrees Celsius.
Create a calm environment by keeping the bedroom tidy and free of stimulation. Think about the environment, ideally neutral colours and pastel shades.
Remove any distractions of toys and electronic devices from the bedroom or covering over these toys and devices to ensure the bedroom is a place of rest.
A bedtime routine is important because it teaches your child the order of events leading up to bedtime. Following a consistent routine with a set bedtime can help your child learn to fall asleep more easily.
Eat regular meals throughout the day.
Have a light snack and drink 30 minutes before bed. Suggested drinks would be milk, cherry juice or water, avoid fizzy drinks and drinks containing caffeine.
Suggested snacks include yogurt, cheese and bananas, avoiding sugary foods and chocolate.
For more information about foods to help sleep, please visit our sleepy foods resource.
Exercising is good and promotes good sleep, ideally it should be done earlier on during the day. Avoid any strenuous exercising in the lead up to bedtime.
Completely avoid:
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.
Western Bank
Sheffield
S10 2TH
United Kingdom
Switchboard: 0114 271 7000
We’ve got a special MRI scanner just for teddies so children can see what it’s like before they have a scan.
Help to transform our extraordinary hospital into something even better.