Struggling with your children's sleep, try these tips...

If your kids struggle to fall asleep at night, frequently wake up, or rise too early, rest assured you’re not alone! Many children struggle with sleep, which can lead to sleepless nights for parents as well, creating a cycle of sleep deprivation for everyone.

Here are some tips to set up a happy sleep routine, along with natural remedies to help them get a good night’s sleep and wake up refreshed and full of energy (and you too!).

Creating a calming sleep routine

A calm and soothing bedtime routine helps kids relax and prepare for sleep. Following the same steps each night — like a warm bath, reading a favourite story, cuddles, and then lights out — creates a comforting rhythm and helps adjust their body clock.

• Encourage calm play before bedtime: Active or energetic play just before bed can increase cortisol, making it more challenging for children to relax as bedtime approaches.

• Turn off screens early: It’s best to switch off all screens ideally 60 minutes before bedtime. The blue light emitted by screens can make it harder for your child to drift off, as it mimics daylight and keeps their brain alert.

• Warm bath with Epsom salts and lavender oil: Magnesium in Epsom salts may reduce stress and promote restfulness, while lavender can help promote calmness.

• Reading together: Reading a book right before bed is a wonderful way to bond and promote calmness. Maintaining a quiet environment also helps children wind down.

• Bedtime snacks: Many children like a snack before bed. Avoid sugary or stimulant-laden options. Good choices include Greek yoghurt, low-sugar fruit like apples or berries, hummus with crackers, or a warm cup of milk. If your child frequently wakes during the night, it may indicate a need for some protein before bed.

• Daytime activity: Exercise during the day can positively affect sleep quality. Higher levels of physical activity have been shown to reduce night waking and improve overall sleep.

Natural remedies to support sleep

• Magnesium: Magnesium has a relaxing effect on the body and brain, which may help improve sleep quality. You can add Epsom salts to your child’s bath, or use a magnesium spray or lotion as part of a calming after-bath routine.

• Lavender: Lavender may help improve sleep quality and reduce night waking. Add a few drops of lavender oil to a bedtime bath or spray it around the bedroom. Diffusers are also a great way to disperse lavender overnight.

• Montmorency cherry juice: This tart cherry juice may help increase melatonin levels and enhance sleep quality and duration. It can be sharp-tasting, so child-friendly blends or dilution with other liquids can help. Tart cherry juice is available from brands such as Biona or Active Edge.

• Herbal tea: A warm cup of tea before bed can be a soothing part of a night-time routine and may aid restful sleep. Try chamomile tea (cooled for young children), with a drop of honey to sweeten, or Pukka’s Night Time Tea, which contains organic oat flower, lavender and lime flower.

I hope these tips help you and your family get a better night’s sleep!