A Good Bedtime Routine: Helping Your Child Have a Brighter Day
Advice for parents and carers of primary school children
A good day often starts the night before! A consistent bedtime routine helps children feel safe, settled and ready for sleep. Getting enough good-quality sleep supports children's learning, behaviour, emotional well-being and ability to manage the demands of the school day.
Bedtime is more than just getting children to sleep. It is an opportunity to help them feel calm, connected and prepared for tomorrow. 

                                                       Why is a good bedtime routine so important?
1. Better sleep and more energy. Children who get enough sleep are more likely to wake up refreshed, feel energetic and manage the school day without becoming overly tired. Primary school-aged children generally need around 9–12 hours of sleep each night, depending on their age and individual needs.
2. Improved concentration and learning. Sleep helps the brain process and remembers information. Well-rested children may find it easier to listen to their teacher, follow instructions, solve problems and engage with classroom activities.
3. Happier moods and better emotional regulation. Tired children can become more tearful, irritable, frustrated or overwhelmed. A predictable bedtime and enough sleep can help children manage their emotions, cope with challenges and respond more positively to others.
4. Positive behaviour and friendships. When children are tired, sharing, taking turns, listening and managing disagreements can feel much harder. Good sleep can support patience, self-control and positive relationships with classmates.
5. Calmer mornings and better school readiness. A regular bedtime can make waking up easier and reduce morning stress. Children may have more time to eat breakfast, get dressed, organise their belongings and arrive at school ready to learn.

A simple bedtime routine
Example: for a primary school child — adjust the times to suit your family's needs.

                                                    Five helpful bedtime tips for parents and carers
• Keep bedtime consistent. Try to keep bedtime and waking time similar each day, including weekends where practical.
• Switch off screens before bed. Aim to put away tablets, phones, televisions and games at least an hour before bedtime.
• Prepare for tomorrow. Choose a school uniform, pack the school bag and organise what is needed for the morning.
• Make time to talk. Ask your child about their day, what made them happy and whether anything is worrying them. Children may feel more comfortable sharing concerns during quiet time.
• Be patient and reassuring. New routines take time to establish. Praise your child for following the routine and respond calmly when they find settling difficult.

Working together for happier, healthier school days
Parents and carers play an important role in helping children develop healthy sleep habits. School staff can also support children by recognising signs of tiredness, offering appropriate encouragement and communicating with families when concerns arise.
If a child regularly struggles to fall asleep, wakes frequently or remains very tired during the day despite having enough time for sleep, consider speaking with your GP or health visitor for further advice.

Remember: a good night supports a good day!
A calm bedtime routine can help children feel secure, sleep well, manage their emotions, build positive relationships and get the most out of their