What can I do if my child isn't sleeping?

If your child isn't sleeping properly it can be a strain on the whole family. And new research shows sleep problems can put your child at risk of health problems later in life. These problems include weight gain and depression.

Figures show about a quarter of preschool children have problems settling down to sleep, or wake frequently during the night.

So if your child is struggling to sleep, what can you do?

Good sleep hygiene
A calming routine at bedtime can help a lot. Doctors call this "good sleep hygiene." Keep to the same routine each night. Make your child's bedroom quiet, dark and comfortable, and not too hot or cold. Avoid energetic play just before bed, and keep distractions like TV or video games outside of your child's room.

Your child also has to learn to settle down without having you nearby. You may find it upsetting to leave your child to cry without going to reassure them. It may be easier to get your child used to settling down on their own gradually. Start by waiting two minutes before going to your child when they cry. Wait a little longer each time, up to a maximum of 20 minutes.

If your child is used to you being in the room when he or she falls asleep, you can gradually increase the distance between the two of you. Start by sitting next to your child's bed, then move further away each night, until you're outside your child's room.

What you need to know
A calm bedtime routine can work quickly, in just a few weeks. And don't be tempted to take your child into your bed to get them back to sleep.

A recent study found that children took longer to get back to sleep if they moved to their parents' bed after waking up. Also, doctors say you shouldn't let young babies sleep in your bed at all. This has been linked to a higher risk of crib death.

To read more, see our information on sleep problems in children.

—Philip Wilson, patient editor, BMJ Group

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