At Britannica International School, our early years children enjoy exciting days of play, discovery and learning. Enough sleep helps them make the most of these experiences, supporting memory, physical development and emotional wellbeing. A calm bedtime routine offers families a valuable opportunity to reconnect after everyone’s busy day.
According to the UK’s National Health Service guidance, children aged 1–3 years generally need 11–14 hours of sleep over 24 hours, including naps. Children aged 3–5 years usually need 10–13 hours. These are recommended ranges, rather than identical targets for every child.
In our Pre-Nursery class, nap time provides younger children with an opportunity to rest during the school day. Parents can consider this daytime sleep when planning bedtime. Sharing information with your child’s teacher about naps and night-time sleep can help us understand their changing needs. Our Nursery and Reception classes do not have a scheduled nap time, as older children generally move towards getting all their sleep at night. An earlier bedtime may therefore help them get sufficient rest before school.
There is no single bedtime that suits every family. Work backwards from the time your child needs to wake for school, allowing enough time to get them settled into their regular nighttime routine plus the actual sleeping time. Keep bedtime and waking time reasonably consistent throughout the week.
Begin winding down around 30 minutes before bedtime. A familiar sequence might include washing up or a relaxing bathtime, putting on pyjamas, brushing teeth, sharing a story and having a cuddle. Current research has found that consistent bedtime routines are associated with easier settling and better sleep. Simple routines are often more manageable than elaborate ones.
For younger children, use short instructions and offer small choices, such as selecting between two books. Nursery and Reception children can take more responsibility for preparing for bed. A picture chart may help them follow the routine. Stories and songs in your family’s home language can make this time especially comforting.
Outdoor activity and daylight help support healthy sleep patterns. Before bed, choose quieter play, avoid screens for about an hour and keep the bedroom comfortable. Children who feel anxious at bedtime may need extra reassurance; acknowledge their feelings while maintaining gentle, predictable boundaries.
Occasional disrupted nights are normal, particularly during illness, being jet lagged or growth spurts. If sleep difficulties persist pay attention to your child’s cues about their changing developmental needs around sleeping and seek out a health professional if you need extra support.
Above all, aim for connection and consistency, not perfection. Children are still growing and developing. As an international community, we are also always traveling and on the move. Give your children and yourself enough time to find a routine that suits you and them.
Nellie Frimml
Pre Nursery Teacher
