Winding Down for Bed

Daily Life

24 June

Written By Alyssa Nikolakopoulos - Guest author

Sleep helps your body grow, your brain learn, and your emotions feel more balanced. But sometimes bedtime can be tricky, especially when your brain is still busy from the day.

Your brain and body need time to slow down before sleep. Bedtime works best when things become a little quieter, a little slower, and a little calmer.

A Calm Bedtime Routine

A simple routine helps your brain learn: “This is sleep time.” Start winding down by:

Turning off games, TV, tablets, phones, and other screens
Having a drink or small snack if needed
Brushing teeth
Putting on pyjamas
Going to the toilet
Getting cosy in bed
Reading a book, listening to a story, or having quiet time
Turning lights off and letting your body rest

Going to bed at a similar time each night helps your body learn when it is time to sleep. Sleep does not always happen straight away, but even when you are lying still in a warm, comfortable bed, your body is resting and getting ready for sleep.

When Your Brain Won’t Slow Down

Sometimes thoughts keep popping up at bedtime. This happens to lots of kids.

You can try:

Tell a grown-up about a worry
Draw or write worries down and leave them for tomorrow
Imagine a calm place (like a beach, treehouse, or cosy blanket fort)
Notice what you can see, hear, and feel
Take slow, gentle breaths (breathe in slowly and breathe out a little more slowly)

You don’t have to solve every problem at bedtime. Your brain is allowed to rest too.

My Sleep Space Check

A comfortable room helps your body know it is time to sleep:

Is my room dark enough for sleep?
Is my room comfortable (not too hot or cold)?
Are my pillow and blanket comfy?
Is my favourite toy or comfort item nearby?
Do I have everything I need before settling down?

If I Wake Up During the Night

Waking up sometimes is normal. Everyone does it. If you wake up:

Stay calm
Take some slow breaths
Get comfy again
Remind yourself: “My body knows how to sleep”

If something feels wrong or you feel worried, it is okay to ask a grown-up for help. Tomorrow will come. Right now, your job is to help your body rest.

Sometimes We Need Help With Sleep

If sleep worries are happening often or making it hard to get enough rest, talk with a parent, carer, or health professional. Remember: learning to sleep takes practice. Small steps each night can help.