I let my 2-year-old stay up until 10pm watching TV – she binges nearly 3 movies a night, I don’t care as I get a lie in

A child health expert has revealed the five steps you need to take to calm your kid down for a good night’s sleep.

Dr Kaylene Henderson spoke to Nine Honey about what to do if your toddler just won’t seem to settle for the night.

Each child is different and needs a different amount of sleep depending on their age, but these easy steps can make the evenings a little easier for parents.

Just like adults, children need enough time to wind down before being put to bed.

One step to take is to ensure they have enough time to properly wind down after a busy day.

The expert recommends one to two hours to transition toddlers into bed time.

And it’s just as important that parents take the time to wind down and be more present to help toddlers feel calmer.

Dr Henderson explains: “Our children are like barometers of household tension after all.

“If we want our children to wind down, we need to make an effort to switch off – from our phones, our work emails and from the many other sources or distraction competing for our attention.”

We’ve all been told to turn our screens off before going to bed because the blue light stops our brains from producing melatonin, our body’s sleep hormone.

So the expert suggests turning it off 60 to 90 minutes before bed to ensure children get a good night’s sleep.

Music and meditation can also help get your child into the land of nod claims the expert.

She adds that slow-paced music, of around 60 beats per minute, can help their breath, heart rate, brain waves, and relax their muscles.

“There are also lovely guided meditations developed specifically to help young children to get to sleep at night. 

“Headspace for Kids dedicated section on sleep that is customised to three age groups: five and under, six to eight and nine to 12 – and you can try it for free,” she adds.

Finally, Dr Henderson recommends sticking to a nightly routine every night to help your toddler drift off easily.

When children know what to expect every night they find it easier to relax, and of course, fall asleep.

One of the best ways to do this is with a bedtime story.

She adds: “Remember, the goal is to transition our little ones towards sleep, so bedtime stories tend to be the perfect tool, in the perfect place.”

A sure-fire way to facilitate a better night’s sleep is to practice good sleep hygiene.

Establish a sleep routine that works for you and stick to it. 

This will help your body establish a consistent, natural sleep-wake cycle which can do wonders for your overall sleep quality. 

As such, try to avoid making up for lost sleep with a lie-in. 

Instead of sleeping in, spend your morning reading a book in bed or having a leisurely coffee in the kitchen.

Ensure that your bedroom, bedding, and sleepwear are fit for purpose too. 

The ideal sleep environment is dark, quiet, and cool – much like a cave. 

If you find unwelcome sources of light are keeping you up, consider investing in an eye mask or black-out curtains.

Adding soft furnishings can be a great way to reduce noise, with the surfaces having an absorptive quality, but if this doesn’t work, consider embracing a soothing soundtrack to block it out.

In terms of temperature, try to keep your bedroom at 18°C. You can further reduce the risk of waking up due to overheating by ensuring that all your bedding and sleepwear is made with natural, breathable materials such as cotton and linen.

Bear in mind that everyone is different; what might work for most, may not work for you! 

Whilst knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to struggle with sleep or fatigue persistently, do not hesitate to visit a doctor or health professional for support.

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