Creating a healthy sleep environment

Creating a healthy sleep environment helps build good sleep patterns and bedtime routines for your child.

Sleep hygiene means building healthy habits and setting up a calm space to help your child sleep well. If your child struggles to fall asleep or stay asleep, improving their sleep hygiene can make a difference. 

This includes simple things like: 

  • keeping a regular bedtime routine
  • making sure their sleep space is quiet, dark, and comfortable 

The sleeping environment

You can help your child build healthy sleep habits from an early age. A calm and comfortable sleep space makes it easier for them to relax and drift off. 

Tips for creating a good sleep environment: 

  • Keep your child’s room quiet, comfortable, and dark to help them fall asleep.
  • Watch the room temperature- most children sleep best between 20°C and 22°C.
  • Use other rooms for play and screen time so your child sees their bedroom as a place for rest. 

It’s common for children to feel scared of the dark or worry about monsters, especially when they’re learning to sleep in their own room. Reassure them and talk through their worries. 

If they want a night light, choose one with a dim, warm glow (red or orange). These colours are less likely to disrupt Melatonin, the natural hormone that helps them sleep. 

See Sleep concerns for more information. 

Bedtime routines

A regular bedtime routine helps your child’s body and brain know it’s time to sleep. A calm, predictable routine each night can support: 

  • better sleep
  • learning
  • language development
  • emotional wellbeing
  • family connection 

Helpful bedtime routine ideas

  • have dinner early
  • give your child a bath or shower
  • brush their teeth
  • put on pyjamas
  • say goodnight to family members
  • read a book or sing a quiet song together
  • cuddle or chat in a low, gentle voice 

For children over 12 months, try not to put them to bed with a bottle. If they still want one to fall asleep, use water only, this helps prevent tooth decay. 

See Infant and baby nutrition and Newborn sleep for more information. 

Improving your child’s sleep patterns

Bedtime can be tough for many families and that’s completely normal. Regular sleep patterns help your child grow, learn, and feel their best. Staying calm, patient, and consistent will help them know what to expect and feel more secure at bedtime. 

Over time, healthy sleep habits will become part of their routine and support them well into adulthood. 

Follow a regular bedtime routine

A calm routine before bed helps your child wind down and signals that it’s almost time for sleep. Keep it short and gentle, things like a bath, brushing teeth, reading a book, or singing a quiet song can all help. 
As they grow, your child will start doing more of these steps on their own, building independence. 

Stick to a sleep schedule

Try to keep bedtime and wake-up times roughly the same every day, even on weekends. This helps set your child’s internal body clock. 

If your child resists bedtime, stay calm and gently guide them back to bed. If you’re worried about their sleep routine, speak with your child and family health nurse, doctor or other support services.  

Turn off screens before bed

Switch off TVs, phones, tablets, and gaming devices at least one hour before bedtime. Screens give off blue light, which blocks Melatonin- the hormone that helps your child feel sleepy. 

Keeping screens out of the bedroom lowers distractions and helps them fall asleep more easily. 

Tip: Children under two should avoid screen time (except video calls). 

See Screen time for more information on the recommendations for each age group.  

Avoid caffeine

Caffeine keeps the brain and body alert, which can affect your child’s sleep, behaviour, and energy levels. 

  • Children under 14 should avoid caffeine.
  • Teens aged 14–17 should have less than 100 mg a day. 

Try to avoid giving your child drinks with caffeine, such as: 

  • tea
  • coffee
  • soft drinks
  • energy drinks 

Stop caffeine at least 4–6 hours before bedtime. It stays in the body for hours after drinking and can make it harder for your child to fall asleep. 

See Energy drinks and caffeine for more information.  

Encourage daily physical activity

 Daily movement is good for your child’s body, mind, and sleep. Being active helps them fall asleep more easily and stay asleep longer. 

  • Aim for regular exercise each day, like playing outside, riding a bike, or joining a sport.
  • Avoid intense activity right before bed- your child needs time to slow down and relax before sleep. 

See Movement recommendations by age for more information on the physical activity recommendations. 

Offer a balanced diet

Healthy meals and snacks support good sleep. Focus on: 

  • a balanced breakfast for energy
  • meals with wholegrains, lean protein, and lots of fruits and vegetables
  • water throughout the day   

Try to finish dinner a few hours before bedtime. Heavy meals too close to sleep can affect digestion and rest.

See Healthy eating for children for more information.  

Get natural light during the day

Spending time in natural light during the day helps keep your child’s body clock in balance. This makes them feel more awake and focused in the daytime and helps their body know when it’s time to rest at night. 

  • Try to get some sunlight each day, even for a short time.
  • Outdoor play, a walk, or time in the backyard all help support healthy sleep.
  • As the sun goes down, your child’s body will naturally start to wind down and get ready for sleep.
  • Remember to stay sun safe 

See Hot weather and sun safety  for more sun safety tips.  

Reassure your child

Some children feel anxious at bedtime. Reassure them that they’re safe, you’re nearby, and the house is secure. Avoid scary games or shows before bed. Stick to a consistent routine each night to help them feel calm and ready for sleep.