•  A consistent bedtime routine is key and should begin at least an hour before your child goes to sleep.

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• To support your child’s body clock try to keep the same bedtime and morning wake up time.

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• Keep bedtimes relaxing. At the start of the routine turn off all screens and dim the lighting to support the sleep hormone production of melatonin.

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• Remove any distracting toys and electronic lights from the bedroom before bed so the bedroom is associated with sleep rather than play.

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• During this time offer quiet activities. Fine motor skill activities such as colouring, jigsaws or Lego aid relaxation.

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• A light snack of slow releasing carbohydrates such as porridge oats an hour before bed should help keep tummies full and aid restful sleep.

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• Avoid stimulants such as sugar, tea, coffee, coke, energy drinks, chocolate and certain colourants that contain problematic E-numbers that can stimulate sensitive children.

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• Keep to the same order each night. For example, remove screens, dim the lighting, secure the *nomadic star blackout blind, quiet play, snack, teeth, bath, toilet and bedtime story.

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• The ideal bedroom temperature to promote quality sleep is between 16-18 degrees.

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• Research suggests that children with special educational needs often struggle more with sleep for various reasons that may not be clear to parents or professionals. Maybe they don’t understand the difference between night and day (story boards can help with this) or they have underlying physical problems that they are unable to communicate. Children who are visually impaired, deaf or anxious may find it distressing to sleep in a completely dark room and may sleep better with a dim night-light.

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• Keeping a sleep diary can provide vital clues as to why your child may struggle to sleep and which interventions may help.

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• Remember that a new bedtime routine may take some time to introduce but it is important to stick to it for at least two weeks in order to see results. After this time if you see no improvement it maybe time to consult a professional.

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• Mini Child sleep – top tips guide is included with your nomadic star blackout blind.