if your child gets out of bed or comes out of their room, firmly and calmly return them to bed
This page is about sleep in primary school children. It's part of a whole section on sleeping sound [1].
Pick a suitable bedtime for your child, such as:
Establish a regular bedtime to help set your child's internal body clock. Be sure that your child is ready for sleep before putting them to bed. Explain the new rules to your child so they know what to expect. Make this brief and avoid arguing about the new rules.
Consistency is the most important thing in helping your child to change their behaviour.
Putting children to bed when they are not tired increases the chances of bedtime struggles. Therefore, for some children it is best to start by setting the bedtime at the time they usually fall asleep and gradually making the bedtime earlier. For example:
Establish a consistent bedtime routine for your child. A bedtime routine should include calm and enjoyable activities, such as a bath and bedtime stories. Avoid stimulating high-energy activities, such as playing outside, running around, or watching exciting TV shows or DVDs. Make a chart of the bedtime routine to help keep your child on track.
Ignore your child’s complaints or protests about bedtime, such as not being tired. Discussing or arguing about bedtime will lead to a struggle with your child and bedtime problems will continue. Firmly and calmly let your child know it is time for bed and continue with the routine.
When the bedtime routine is complete, put your child to bed and leave the room. It is important that you leave the room while your child is still AWAKE, as this helps your child learn to fall asleep on their own.
If your child yells or calls out to you but remains in bed, remind them that it is bedtime or you can ignore them. If they continue to be upset, check on your child. Wait for as long or short a time as you wish. The visits should be brief (1 minute) and boring. Unless your child is frightened, don’t soothe or comfort your child during these visits and don’t get into a discussion. Calmly tell your child that it’s time to go to sleep. The purpose of returning to the room is to reassure your child that you are still there and to reassure you that your child is ok.
If your child gets out of bed or comes out of their room, firmly and calmly return them to bed. For some children, simply returning them to bed multiple times works. For others, letting them know that if they get up again you will close the bedroom door can be effective. If your child gets out of bed, put them back in bed and close the door for a brief period (1 minute to start). After 1 minute, open the door. If your child is in bed, praise them and leave the door open. If they are up, put them back in bed and close the door again but leave it closed for a longer time, increasing the time by a few minutes each time they get up. Don’t lock your child in their room. The goal is to teach your child to stay in bed, not to punish or scare them.
Sticker charts can help children to follow new sleep routines and rules. Reward your child as soon as they wake up in the morning with a sticker. Don’t focus on bad behaviour from the night before, focus on their successes. A certain number of stickers should lead to a reward the child is likely to enjoy (such as a lucky dip prize or trip to the park). This will vary depending on the age of the child. This should be easy to achieve for the child to begin with to increase the likelihood of your child being able to succeed.
Consistency is the most important thing in helping your child to change their behaviour. Occasionally giving in to your child’s refusal to go to bed is likely to make it more difficult to change their behaviour in the long-term.
Starship Foundation and the Paediatric Society of New Zealand thank the Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Australia, for making this content available to parents and families.
© Copyright – Centre for Community Child Health at the Murdoch Childrens Research Institute and Royal Children's Hospital, Melbourne, Victoria, Australia 2014. Except as permitted under the Copyright Act 1968 (Cth), no part of this content may be reproduced by a process, electronic or otherwise, without the specific written permission of the Murdoch Childrens Research Institute.
This page last reviewed 16 March 2023.
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[1] https://www.kidshealth.org.nz/tags/sleeping-sound
[2] https://www.kidshealth.org.nz/sites/kidshealth/files/pdfs/Bedtime_Resistance_SleepingSound.pdf
[3] https://www.kidshealth.org.nz/node/2772?language=zh-hant
[4] https://sleepwithkip.com/strategies/
[5] https://www.kidshealth.org.nz/contact?from=http%3A%2F%2Fwww.kidshealth.org.nz%2Fprint%2F1792%3Flanguage%3Dzh-hant