When a childless person asks a parent how it’s all going, the response is invariably a bright-eyed, bushy-tailed, “It’s so much easier than I thought it would be, she’s just such an easy child.”
There’s something about talking to someone who doesn’t have kids that makes parents feel compelled to gloss over the reality. Perhaps it’s pride, perhaps it’s guilt, or maybe it’s the knowledge that no amount of explanation can truly convey what it’s like.
So it’s easier to serve up a shiny, palatable version of parenthood, with all the rough edges sanded off.
However, catch two parents in the kitchen at a party, or huddled together outside the school gates, and that façade falls away completely. Their eyes glaze over as they proclaim, “I didn’t know it was possible to feel this tired!”
The confession is delivered with the camaraderie of two war veterans comparing scars. And honestly, it’s part and parcel of being a parent. You don’t get any downtime.
You’re constantly on the go, always alert, always scanning the horizon for the next meltdown or the next accident. You’re forever doing battle with some chore or another, from scraping dried Weetabix off the high chair to arguing over socks.
But the biggest cause of parental exhaustion, the real villain of the piece, is the kids-not-sleeping thing. That’s the big fatigue-inducer. The big nightmare. All parents know it.
The nights when your child wakes up every twenty minutes, needing reassurance, a drink, or simply wanting to ask whether ducks have teeth. So if your child is having problems hitting the hay, don’t worry. It’s totally normal. And mercifully it’s also totally curable.
So, without further ado, here are some foolproof ways you can a) help your child get a better night’s sleep and b) stop yourself from going completely insane in the process.
How To Get Your Child To Sleep Through The Night
Unplug Every Single Screen
First things first, the screens have to go. Whether it’s a phone, a tablet or just the television, having a bright blue light shined directly into your child’s eyes before bed is a one-way ticket to a sleepless night.
Children are especially susceptible to the effects of blue light because their eyes and brains are still developing. It’s not just that it makes them more alert though it certainly does, it’s that they experience almost twice the drop in the sleep hormone melatonin compared to adults.
Melatonin is the stuff that tells your brain it’s time to wind down. So if you want your child to stand a chance of drifting off, the answer is simple: slash screen time a couple of hours before bedtime.
Think of it as a chance to bring back old-school bedtime rituals. Swap the tablet for a picture book, or even a gentle audio story if they need something to occupy their imagination.
If they’re used to watching videos before bed, expect some protest at first. But stick with it. Eventually, they’ll adjust, and you’ll see the difference in how easily they nod off.
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Bit of Bedtime Breakfasts
A lot of parents automatically reach for fruit as a pre-bed snack. It feels like the healthy choice and it is, but it’s not necessarily the sleepiest one. Instead, try going down the breakfast route after dinner.
We’re not suggesting you hand over a bowl of sugary cereal or pop tarts. But something like oatmeal made with warm milk, or toast with a bit of peanut butter, can work wonders.
These foods combine protein and complex carbohydrates, which can trigger the same sleepy, contented feeling you get after a big Sunday roast.
Bananas are another surprisingly good option. They’re rich in magnesium and potassium, which help relax muscles.
Yoghurt, cheese and eggs also contain tryptophan, an amino acid that helps the body produce serotonin and melatonin, both of which encourage drowsiness.
The key is to keep portions modest and avoid anything too sugary, as that will backfire spectacularly when the sugar high kicks in at bedtime.
Kids Need Soft Beds
If you’re spending a third of your life in bed, it makes sense to invest in a decent mattress. But here’s the thing: kids spend nearly half of their lives asleep, especially in the first few years. That’s why it’s so important to research which sort of mattress will be most comfortable and sleep-encouraging for your child.
Some children prefer a firmer feel; others like a softer, cosier one. The right mattress can make a tremendous difference to how deeply and how long they sleep.
Take the time to read reviews and try out a few options if you can. You don’t have to spend a fortune, but you do need to find something supportive and safe for their age. Also, don’t forget the pillow and bedding. Natural, breathable fabrics will help regulate their temperature and keep them comfortable all night long.
Lights Out, All Out
The healthiest way to sleep is in complete darkness. That’s not just folk wisdom, it’s what the science says. Exposure to even a small amount of light while sleeping can interfere with melatonin production, disrupt hormone regulation, and even impact the immune system over time.
But of course, many children are scared of the dark. It’s one of those developmental phases almost everyone goes through. So what do you do if your little one is terrified of pitch-blackness?
One option is to compromise by putting a dim night light in the hallway rather than in their room. That way, there’s enough illumination to reassure them but not enough to sabotage their sleep.
Another trick is to put the night light on a timer so it switches off after an hour or two, once they’re in a deep sleep. Some parents find success with glow-in-the-dark wall stickers, stars and moons that gently fade through the night without being intrusive.
Create a Predictable Routine
If there’s one thing children love almost as much as biscuits, it’s routine. A predictable bedtime sequence signals to their brain and body that sleep is approaching. It doesn’t have to be elaborate.
A warm bath, pyjamas, storytime and a cuddle are more than enough. Try to keep it the same every night, including weekends, so that their body clock stays consistent.
Avoid rough play or anything too stimulating in that final hour. Even something as innocent as a game of chase around the sofa can rev them up. Instead, focus on calming activities; colouring, puzzles, or simply listening to soft music.
Make Bedtime Positive
Finally, remember that your attitude towards bedtime matters. If bedtime feels like a battleground, your child will pick up on the tension and resist all the more.
Try to make the process warm and positive. Celebrate the small victories, like going to bed without complaint or staying in their own bed all night. Praise goes a long way.
And if there are setbacks which there will be, take a deep breath. You’re not alone. All parents have those nights when nothing works and everyone is in tears. That doesn’t mean you’re failing. It just means you’re human.
In the end, getting your child to sleep through the night is a combination of preparation, consistency and patience. It takes time to find the routine that works for your family. But trust me, once you crack it, you’ll finally rediscover the forgotten luxury of uninterrupted sleep. And you’ll realise just how much more energy you have for all the other wonderful, exhausting parts of parenthood.
