Top tips for a good nights sleep 

1. The average child needs approximately 9 - 11 hours sleep a night
2. Bright lights leading up to bedtime and TV, computers, IPAD (gives off blue light which is not good for sleep) can affect your sleep hormone (Melatonin), influence your internal clock and disrupt your sleep
3. Stick to the same bedtime routine: same bedtime and same wake up time in the morning, even on weekends
4. Try calmer, quieter activities such as reading, puzzles, colouring, drawing, simple art or crafts activity
5. Keeping a diary to write down thoughts and feelings, so not bottling up worries when trying to sleep
6. Positive bedroom environment e.g dark is good for sleep, free from blue light such as TVs and computer screens, room not too warm or cold and a comfy bed
7. When in bed for a few minutes, read a book or listen to quiet music/audiobook then turn off light
8. Don’t spend more than 10-15 minutes trying to get to sleep.
9. Think about your diet and what you're eating, some foods close to bed time can make it harder to fall asleep
10. If you're struggling to sleep after a few nights speak to your public health nurse for some advice and support