Sleep: Practical Advice

Many children and young people find sleep difficult due to sensory differences, anxiety, pain/itch, communication needs or changes in routine. With a calm setup, predictable steps and a few helpful products, nights can become shorter, calmer and more predictable over time.

Safety note: If there are breathing concerns, seizures, pain, suspected reflux or sudden changes in sleep, speak to your clinician. For babies, follow safe sleep guidance. Weighted items are not suitable for infants and should only be used in line with product guidance and clinician advice.

Who this can help

• Children and young people who take a long time to settle or wake frequently
• Those who are sensitive to light, noise, touch, temperature or bedding textures
• Families managing night-time undressing or access (e.g. smearing) and frequent laundry
• Parents, carers and schools planning calm, consistent bedtime routines

Quick wins

• Predictable routine: the same short sequence every night (e.g. bath → pyjamas → story → lights low).
• Consistent timings: regular wake and sleep windows, even at weekends if possible.
• Wind-down: quieter activities and lower light for 30–60 minutes before bed; reduce bright screens.
• Environment: cool, dark and quiet; tidy the sleep space to reduce visual “busyness”.
• One change at a time: small, consistent tweaks usually beat big overhauls.

Sleep environment & setup

• Keep the room comfortably cool and dim; use low-arousal lighting if a night light is needed.
• Block light at bedtime (curtains/blinds) and let in morning light to help with wake-up cues.
• Use a simple visual schedule for the bedtime steps at the child’s eye level.
• Have a clear “bed only” zone for sleep; move play items out of sight if they distract.
• Place spare bedding and pyjamas within easy reach for quick changes overnight.

Sensory regulation

• Calming input before bed: gentle stretching, yoga-style moves, slow rocking, deep-pressure cuddles if the child enjoys them.
• Proprioception “heavy work” earlier in the evening (not just before lights out) can help some children regulate.
• Low-arousal lighting can reduce visual stimulation while giving enough light for reassurance.
• Weighted items: consider short, supervised use of lap pads during wind-down or story time if suitable. For overnight use of weighted blankets, follow product guidance and seek clinician advice where appropriate.

Clothing & bedding

• Choose breathable, comfortable fabrics and avoid scratchy seams/labels.
• Layer bedding so it’s easy to adjust temperature through the night.
• If night-time access or undressing is an issue, consider back-zip sleepsuits for comfort and dignity.
• Protect mattresses and pillows to make clean-up faster and reduce laundry stress.

Night waking plan

• Keep responses calm and brief; use the same simple words each time.
• Guide back to bed with minimal conversation and low light.
• If there’s a known reason (thirst, toilet, itch), address it simply and return to the routine.

Products that can help

Start with these ranges, then pick items that fit age, setting and budget. Examples below can be updated as stock changes.

• Beds & bedding protection – waterproof mattress and pillow protectors, washable bed pads
  • Example: Peejamas — reusable, absorbent nightwear to support night-time toilet training and help protect bedding.
• Back-zip sleepsuits & all-in-ones – support comfort and reduce night-time access/undressing
  • Example: All-in-One Pyjama (Back Zip) — secure back-zip design for comfort and dignity.
  • Example: All-in-One Fleece Pyjama (Back Zip) — warmer fleece option for cooler nights.
  • Example: R212 Fleece Onesie (Child) — cosy all-in-one fleece layer.
• Low-arousal lighting – soft, steady light to reduce stimulation at bedtime
• Weighted products – lap pads for wind-down; check suitability and guidance for any overnight use
• Quiet fidgets – for a short, contained wind-down before lights out

Tips for success

• Use the same short phrases or symbols to cue each step (“bath time”, “story”, “lights”).
• Build in a predictable positive (favourite story/song) so the routine feels safe and familiar.
• Avoid caffeine and high-sugar foods before bed; aim for steady hydration earlier in the day.
• Keep a simple sleep diary for 1–2 weeks to spot patterns and choose one change to test.

Troubleshooting

• Long settling time: try an earlier bedtime by 15 minutes; add low-arousal lighting and reduce pre-bed stimulation.
• Early waking: bring morning light in gradually, keep bedtime consistent and avoid very early naps.
• Night roaming/undressing: consider back-zip sleepsuits and bedroom safety; keep prompts calm and consistent.
• Itch or discomfort: check pyjama seams/labels, temperature and bedding; follow eczema or medical guidance where relevant.
• Toileting at night: add a calm toilet stop to the routine; protect bedding and keep spares to hand.

Funding & budgets

• Potential funding options for families
• Digital catalogues to compare options by category

Need advice?

Email enquiries@fledglings.org.uk with age, bedtime routine, and your main challenge (settling, waking, access, laundry). We’ll suggest options that fit your budget. We accept Purchase Orders. UK delivery from £4.99.

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Related

• Smearing: Practical Advice
• Skin Picking: Practical Advice
• Mealtimes: Practical Advice
• Help & Support (overview)

Last reviewed: 12 September 2025