Small, steady changes that help a child settle and stay asleep — and why sleep matters so much for learning, mood and coping. Based on NHS advice.
Plain English, no jargon. You don't need a teaching background to use this — just read the parts that feel useful and skip the rest. If something raises a question, your child's teacher or SENDCO is the best next step.
Sleep helps children's bodies grow and recover, and helps them pay attention, learn, remember and manage feelings. NHS advice suggests most children aged 5–11 need around 9 to 11 hours a night — though every child is a little different.
A tired child may seem irritable, emotional, restless or unable to concentrate, rather than sleepy.
Going to bed and waking at the same time — including weekends and holidays where possible — is one of the most consistent NHS recommendations.
The same simple steps each night, starting about 30 minutes before sleep: bath, teeth, story, lights down.
NHS advice is to avoid tablets, phones and laptops for 30 to 60 minutes before bed.
Dark, quiet and not too warm. A dim night light is fine if your child is afraid of the dark.
If your child wakes, keep it quiet, low-light and brief, and return them to bed with as little fuss as possible.
If bedtime has drifted late, bring it forward by 5 to 10 minutes each week rather than all at once.
Bedtime is often when worries surface. A short 'worry time' earlier in the evening, or writing or drawing worries down to talk about tomorrow, can help a child let go of them at night.
Talk to your GP or health visitor if sleep problems are persistent and affecting your child's day, or if your child snores loudly, seems to stop breathing, or is extremely sleepy during the day. The Sleep Charity also offers family support. For autistic children, NICE recommends a sleep plan developed with families as the first step.
NHS advice on routines, wind-down and screens is consistent and low-risk. Every child is different, and sleep needs vary. Sleep difficulties are more common in some children, including autistic children and children with ADHD. This guide is not medical advice; persistent sleep problems, snoring, breathing pauses or extreme daytime sleepiness should be discussed with a GP.
NHS advice on calm, predictable bedtime routines, gradually adjusting bedtimes, limiting screens before bed and responding calmly to night waking.
NHS family advice stating most children aged 5–11 need around 9 to 11 hours of sleep, and recommending consistent bed and wake times, including at weekends.
General NHS sleep advice on routine, wind-down and the sleep environment.
UK charity offering advice and a helpline for families, including children with additional needs.
Recommends a sleep plan, developed with families, as the first step for sleep difficulties in autistic children, before considering medication.
Places wellbeing — of which sleep is part — within a whole-school approach working with families.
The professional Evidence Library shows the same ideas written for teachers, SENDCOs and school leaders.
Open the Evidence LibraryA calm handful of next steps — not a checklist. Follow whichever thread is most useful right now.
See the same evidence translated for teachers, so home and school can pull in the same direction.
Emotional wellbeing, relationships, regulation, anxiety, trauma and belonging.
Each guide below connects to the one you've just read. We've noted why — so you can follow the thread that matters most to you.
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