The 16 Best Ways To Help Children Sleep Soundly

There are countless reasons why children have trouble sleeping. But simple changes to daily routines can make all the difference when it comes to restful slumber, making sure that everyone wakes up happy and rested in the morning.

Consistency is key in helping your kids establish a good sleeping pattern. Don't fret if your child can’t settle; implement a few practical steps and you'll soon all be sleeping through the night.

Hot chocolate, energy drinks and tea are laden with caffeine and therefore are all resounding "no's" when it's coming up to bedtime. Instead, go for a snack like wholegrain toast and peanut butter, which is high in healthy fats to raise serotonin levels and help your kids relax and sleep well.

Night-time rituals will help younger kids relax and wind down before bedtime. Listen to soothing music together, read a well-loved book or sing a lullaby before turning out the lights. 

A consistent routine helps kids unwind before bedtime, so they can fall asleep more easily. That means offering relaxation rituals and bedtime snacks at the same time each evening, and establishing a set lights-off time.

Teenage night-time routines may well involve turning off digital technology, as blue light from TVs, screens, phones and other devices suppresses melatonin levels and delays sleepiness.

Try to stop your young people engaging with frightening TV shows, films or computer games right before bedtime. If they must watch something, monitor what they are viewing. Some younger kids will feel safer if they have a nightlight.

If you're travelling long haul, kids still need to maintain their healthy sleep schedules. Here's how to help them adjust their sleep patterns without getting too grouchy.

With toddlers and babies, keep long journeys to a minimum. Consider a staycation – if you're in the UK, you'll find it's a fantastic holiday destination for young and old alike. And you'll still be in the same time zone so sleep patterns won’t be disrupted. If you do need to fly across continents, taking an overnight flight – when you'd normally be asleep anyway – can help kids acclimatise to their new environment faster.

Start with a leisurely breakfast and organise a couple of fun activities rather than a packed schedule of sightseeing. Reassess how the kids are coping in the evening, and only tailor your next day's plans when you know if you need to tire your tribe out or keep them awake longer. The goal is to get them ready for bed at the right time in your new time zone.

Recreating your familiar daily bedtime routines while on holiday will help children sleep soundly as they'll appreciate the familiarity of the ritual; take security blankets and toys for toddlers or favourite books to read aloud from – and if you sing lullabies at home, sing them in your hotel room!

We know that diet helps children sleep well, but it's still surprising just how much everyone’s mood (and yes, yours too) brightens when they’re correctly fed and watered. This is especially true if you've travelled to a dry climate or to a higher altitude, as dehydration and altitude sickness will add another layer to jet lag symptoms.

If your youngsters fall asleep on cue in their new time zone, don't be too smug. Their little body clocks are all confused, and chances are they'll spring back to life at an ungodly hour and want to play. Resist the temptation to give in to them, dim the lights and try to get them back to sleep – otherwise you'll all regret it in the morning.

Children are the most important people in your life – and at hotels like Novotel, they are treated as the most important guests, welcomed with a personalised gift on arrival, cosseted in family-friendly amenities and fussed over in the restaurants.

If you're travelling with a baby in tow, choose a hotel that will supply everything you need, from highchairs in the restaurant to nightlights and cots for your room so your toddler can enjoy a good night's sleep – and you won't have to do any of the heavy carrying.

If your room isn't ready when you arrive, find a space to chill out. At Novotel, you can head for the Social Hub, where you'll find a dedicated family area with games, playing cards and books. It's also a calm and peaceful spot that's ideal for winding kids down before bedtime.

Exercise helps children sleep, so let the kids wear off excess energy as you all create special memories – pick a hotel with a swimming pool and they'll certainly sleep well after a few laps. If you're travelling abroad, there are safe swimming zones and loads of family activities to gently tire youngsters out at Novotel hotels.

Healthy diets also help children sleep, so dine in restaurants where you can order wholesome, balanced kids’ meals. Familiar favourites like burgers and handmade pizzas are a good option – preventing any tiny temper tantrums! 

Choose a hotel which offers welcoming and spacious family rooms. That way, you'll have space to create a calming bedtime environment – bring favourite toys for familiarity – and enjoy snuggles together on the double bed when it's time for sleep. 

Blackout curtains and soundproofing will help the kids (and you!) have an undisturbed and restful night.

Of course, you need a good night's sleep too. How can Novotel help? With the Family Time by Novotel programme, you’ll all enjoy an unforgettable stay. Take it easy right until the final day of your stay, when late check-out available at the weekend means that departures are possible right up until 5pm. You can all wake up late and calmly get on with making precious memories with a final swim in the pool.
 

With Novotel, you can plan a family getaway safe in the knowledge that your children will sleep soundly. Perhaps it's time to start booking your next adventure?