What can I do if my child isn't sleeping?

How can I encourage my child to sleep?

There are two main ways of helping your child sleep better. Having a regular, calming routine at bedtime can help. And for young children, it's important for them to learn to settle without having an adult in the room. There's good research showing that these things can help, and help quickly, often within a few weeks.

Having a positive bedtime routine is sometimes called 'good sleep hygiene'. Some steps you can take are:

• Having the same routine each night
• Making your child's bedroom quiet, dark, comfortable, and not too hot or cold
• Avoiding energetic activities right before bedtime
• Not giving your child caffeine, for example, in cola or chocolate
• Keeping distractions like TV and video games out of children's bedrooms.

Studies testing sleep hygiene show that it helps children have fewer tantrums at night, and means they settle more quickly.

Teaching your child to settle without calling out for attention can also help him or her sleep better. But it's distressing to hear your child crying or calling out without going to reassure them. It may be easier if you gradually get him or her used to settling down without your being there. You could start by waiting for two minutes before reacting to your child's cries. You then wait slightly longer each time, up to a maximum of 20 minutes.

If your child is used to your being in the room when he or she falls to sleep, you can gradually increase the distance between the two of you. At first, you might start off sitting next to your child's bed. You then move further away each night, until you're outside your child's room.

Are there other treatments?

There are some common sense things you can try, although there's no good research to say whether they work or not. If your child is active during the day, he or she might be more tired at bedtime. Going outdoors in sunlight may help too, as light helps set your body clock. Avoiding late afternoon naps could also mean your child is tired and ready for bed at night. Some doctors advise that children get up at the same time every morning.

Specialist doctors sometimes prescribe medicines to help children with severe sleep problems. These include a hormone called melatonin, and the kind of antihistamines that make you feel drowsy. But drugs can cause side effects, so these treatments tend to be a last resort.

Is there anything I shouldn't do?

A recent study found that children took longer to get back to sleep if they were used to being allowed to sleep in their parents' bed after waking up at night. For young babies, doctors say you shouldn't let them sleep in your bed at all. This has been linked to a higher risk of cot death.

On the whole, the things you should and shouldn't do will depend on the age of your child. For example, young babies may need a feed if they cry at night, but for children over 2 or 3 years old, giving them food when they wake up may mean they get less sleep than they should.