Occupational Support
Sleep hygiene and routines
Sleep is one of the most important daily activities for children. It supports physical health, emotional regulation, attention and focus and learning and memory. Consistent, high quality sleep allows children to engage fully in school, friendships, self-care, and leisure activities. Poor sleep can make it harder for children to manage emotions, concentrate in class, participate in family routines and maintain healthy habits.
Occupational Therapists view sleep as a foundational activity because it influences all other areas of daily life. By helping children develop regular routines and a supportive sleep environment, we can improve not only the quantity of sleep but also overall participation in meaningful activities.
Here are some practical strategies to support healthy sleep habits:
- Keep regular sleep and wake times: Consistency helps regulate the body’s internal clock, making it easier to fall asleep and wake up rested.
- Follow predictable bedtime routines: Simple, calming activities before bed (like reading or quiet time) signal to the brain that it’s time to wind down.
- Use the bed for sleep only: Limiting activities like gaming, phones, or TV in bed helps children associate the bed with rest.
- Create a comfortable sleep environment: A cool, quiet, and dark bedroom supports better sleep. Understanding your child’s sensory preferences can help you choose the right calming tools: for example, some children may benefit from soft lighting, gentle white noise, a weighted blanket, or relaxing scents like lavender. Using the sensory supports that suit your child helps them feel safe, calm, and ready for sleep.
Limit screen use before bed: Phones, tablets, and TVs emit blue light that can interfere with the body’s natural sleep rhythms. Keeping devices out of the bedroom for 30–60 minutes before bedtime supports deeper, more restorative sleep.
By supporting consistent routines and a calming sleep environment, children are more likely to get the rest they need to thrive at school, at home, and in their social lives.
Bedtime tools:
The Dreamy platform features First Nations storytelling, including Aboriginal and Torres Strait Islander stories, designed to help children relax and wind down before sleep.