10 tips to help children get a better night’s sleep


Children sometimes find it hard to get to sleep at night, and this can be a frustrating time for everyone in the family. If you can get children into a sleep routine, a good night’s sleep will follow and they’ll wake up refreshed, following a night of good quality sleep. A few tips to help children sleep through the night are;

  1. Set up a bedtime routine, including a regular time for going to bed at night to encourage good sleep patterns. The routine can include a bath after dinner, brushing teeth and reading a bedtime story.
  2. Relax before bedtime. It’s best to wind down at least 20 minutes before going to bed, with a bedtime story, listening to quiet soothing music or practising some bedtime meditation.
  3. Have regular sleep and wake times, as this helps keep children’s body clock in a regular pattern.
  4. If children are older than 5 years old, avoid daytime naps as this will make it harder for children to stay asleep through the night.
  5. Make sure there aren’t any extenuating reasons children aren’t sleeping at night – are they scared of the monster in the closet? Your child might need a night light to help them fall asleep.
  6. Make sure the bedroom is not too light, too noisy or too uncomfortable to sleep in.
  7. Put away the clocks and watches so children aren’t checking on the time when they should be sleeping.
  8. Ensure nutritional needs are being met – eating too much or too little at night will lead to an uncomfortable night’s sleep.
  9. Make sure children are getting plenty of natural light in the day – natural light from the sun suppresses melatonin, which helps you feel awake during the day and sleepy towards bedtime.
  10. Avoid caffeine! Children won’t be drinking coffee or energy drinks, but there is also caffeine in chocolate and cola, so they should be avoided in the afternoon.

The Wishing Well foundation

The Wishing Well was established in 2010 to offer children in out-of-home care, such as foster care and residential care, a range of healing and treatment options usually not accessible as a free therapy in mainstream health.

The Wishing Well raises funds to enable children and young people to access developmentally-appropriate and trauma-informed treatments shown to be highly effective in dealing with severe trauma and neglect. These therapies respond to the unique needs of each child and young person.

The Wishing Well is a not-for-profit incorporated charity organisation, established and managed by people seeking to improve outcomes for children and young people in out-of-home care and their families. The Wishing Well recognises the importance of the act of giving. We recognise the significance of the participation of community members and all donations are most appreciated.

The Wishing Well operates ethically, effectively and empathically with a view to achieving quality outcomes and a satisfying working environment.

Support the Wishing Well

The Wishing Well uses its funds to help children in need access all manners of developmentally-appropriate and trauma-informed treatments. The Wishing Well takes referrals for any child/young person in out-of-home care in NSW.  Applications are assessed by qualified personnel and on a case-by-case basis.  The decision to fund an application is affected by the following:

  • Funding availability
  • The support the child/young person has to access the proposed therapies
  • The capacity and willingness of the Carer Household to support the child/young person
  • Assessment, which recommends and supports the proposed therapy as relevant to meeting the particular needs of the child/young person

The Wishing Well gratefully receives donations, funding and resources through bequests, corporate partnerships, fundraising events, grants, online donations and other fund raising activities. Money donated to The Wishing Well enables traumatised children access to healing therapies. Please see our website for more information:



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