If you’re reading this at midnight with a wide-awake child beside you, you have my sympathy. Between ages two and seven, my own daughter really didn’t sleep well, and I tried more or less everything going. Along the way I picked up tips from other tired parents too — so here are 10 essential sleep hacks for kids that, between us, actually made a difference.
A quick look at what’s ahead: calming scents and snacks, books and audio that help little minds switch off, a few clever bits of kit, and — if none of it works — when it’s worth calling in the professionals.
#1. Lavender
Lavender is well known for its calming effect, and a couple of drops on the pillowcase (or a few drops in a diffuser, room spritzer, or candle burner) can help soothe your child before bed. Look for a child-safe lavender spray or diffuser blend, and use it as part of the wind-down routine rather than right at lights-out.
#2. Bananas
Yes, bananas. They contain magnesium and potassium — both natural muscle relaxants — as well as complex carbs that help the body produce serotonin and melatonin, the hormone that helps us drift off. If your child isn’t a fan of eating them plain, try blending frozen banana into a simple homemade “ice cream” as a bedtime-friendly treat.
#3. Visualisation Books
Reading a gentle visualisation story before bed really helped my daughter relax and let go of the day’s worries. Books by Maureen Garth, such as “Starbright: Meditations for Children,” are a lovely starting point — short, soothing stories designed to be read aloud as part of the bedtime routine.
#4. The Rabbit Who Wants to Fall Asleep
This bestselling book turned bedtime battles into a calmer, more loving ritual for a lot of families we’ve spoken to. Carl-Johan Forssén Ehrlin’s story uses a distinctive, repetitive language pattern designed to help children relax and fall asleep as it’s read to them. It’s worth looking for in your usual bookshop or online retailer.
#5. A Calming Bedtime Story or Audio
Choosing a favourite calming audio story or piece of music to play before bed can help your child unwind. It’s generally recommended to play it before sleep time rather than as the trigger for falling asleep, so your child doesn’t come to rely on it to actually drop off. There are plenty of children’s audiobooks and sleep-story apps around now that combine gentle narration with soft music — it’s worth finding one your child genuinely enjoys.
#6. Blackout Blind
A blackout blind is a must in any child’s room, so early morning light or long summer evenings don’t disrupt the bedtime routine. If a permanent blackout blind isn’t an option, a portable blackout blind designed for travel and windows without fittings can work just as well.
#7. A Sleep-Training Clock
This is one I wish I’d known about sooner. A children’s sleep-training clock — such as the well-known Gro-Clock — is more than just a clock, it’s a whole little sleep system. At bedtime, you read your child a short accompanying story explaining that they should look at the clock to see the stars in the sky.
If they wake in the night, they check the clock: stars still showing means it’s not time to get up yet, and they should settle back down. As the stars count down, they know morning is close, and when the sun appears, it’s time to go and find mum and dad.
#8. Sleep-Aid Devices for Night Terrors
Night terrors — waking upset, crying, or distressed without fully waking — are a common childhood sleep issue and can be really unsettling for parents to witness. Non-medication devices exist that are designed to sit under the mattress, learn a child’s sleep pattern, and gently interrupt the pattern before a night terror takes hold. If this sounds like your situation, it’s worth researching current options and reading up on the evidence behind them before buying.
#9. Glow-in-the-Dark Stars
A simple but surprisingly effective trick. Stick some glow-in-the-dark stars on your child’s bedroom ceiling, leaving the main light on for a few minutes beforehand to charge them up. My daughter loved lying in bed looking up at “her” stars as she drifted off — there was something genuinely comforting about it for her.
#10 Consult a Sleep Consultant
My last tip isn’t really a hack — it’s simply good advice. If you’ve tried everything above and sleep is still a real struggle, a sleep consultant can be worth every penny. They’ll look at your child’s specific situation and give you a practical plan for tackling the sleeplessness, rather than a one-size-fits-all fix.
It’s genuinely hard to break patterns you’ve been living with for months (or years). A good sleep consultant takes that pressure off. A quick search for a sleep consultant in your area is a good place to start.
Do you have a sleep hack that worked for your family? Share it with us in the comments below — we’d love to hear it.
Frequently Asked Questions
What’s the single best sleep hack to try first?
There’s no one-size-fits-all answer, but a calming pre-bed routine — dimming lights, a soothing scent like lavender, and a quiet story — is a gentle place to start before trying anything more specific.
How long should I give a new sleep hack before deciding it isn’t working?
Give any new routine or product at least one to two weeks of consistent use. Children often need time to adjust to a change, and switching things too quickly can make it harder to tell what’s actually helping.
Are sleep training clocks suitable for very young children?
Sleep-training clocks are generally designed for toddlers and older children who can understand the concept of “wait for the sun.” Always check the manufacturer’s recommended age range before buying.
When should I worry about night terrors rather than just managing them at home?
If night terrors are frequent, distressing, or affecting your child’s or family’s wellbeing, it’s worth discussing this with your GP or a paediatric sleep specialist rather than relying on home remedies alone.
When is it worth hiring a sleep consultant instead of trying more hacks?
If you’ve tried several of the approaches above consistently and sleep is still badly disrupted after a few weeks, a sleep consultant can offer a tailored plan rather than more trial and error.
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