Helping Your Child Establish a Calm Bedtime Routine
A peaceful bedtime routine sets the stage for restful sleep, helping children feel secure and well-rested. Here are some practical strategies to create a soothing night time experience for your child:
1. Set a Consistent Schedule
Going to bed and waking up at the same time daily helps regulate your child’s internal clock, making it easier for them to fall asleep naturally.
2. Create a Relaxing Pre-Bedtime Routine
A predictable sequence of calming activities, such as taking a warm bath or shower, having a cuddle while you help them get dry, having a sit on the toilet/potty, changing into comfy pjs, reading a book, or listening to soft music, signals the brain that it's time to wind down. Some children will sleep better with a water bottle and night snack, such as a banana which increases melatonin (the sleep hormone) production as well as magnesium and potassium before bed.
3. Reduce Screen Time Before Bed
Limit exposure to screens at least an hour before bedtime. The blue light from devices can interfere with melatonin production, making it harder for children to fall asleep. Also ensure there are no bright lights in their bedroom that may keep them awake or stimulate their brain when they’re trying to fall asleep.
4. Provide a Comfortable Sleep Environment
Ensure the bedroom is cool, dark, and quiet. Soft bedding, a favourite stuffed animal, or a nightlight can add to a sense of comfort and security. Add blockout curtains if needed to reduce light from outside their window. Lying down beside your child whilst they fall asleep may help them to feel calm and secure allowing them to fall asleep peacefully. Some children find cuddles, pats or a gentle back massage to be calming to soothe them to sleep.
5. Encourage Relaxation Techniques
Guided breathing, gentle stretching, or mindfulness exercises can help your child transition into sleep with a sense of calm. You can listen to a sleepy story or kids bedtime podcast or audiobook together such as those found on bedtime explorers channel, spotify and ABC kids listen storytime.
6. Offer Reassurance and Connection
A few minutes of quiet bonding, such as cuddling, telling them all the wonderful things you love about who they are (what you say to and about your child will become their inner dialogue about themselves) or talking about their day, can provide emotional comfort and ease any nighttime worries.
7. Avoid Stimulants and Heavy Meals
Ensure your child avoids caffeine (found in chocolate and some sodas), sugars (keep these for morning tea when treating to ensure they don’t impact their sleep and make them wired at bedtime) and large meals close to bedtime, as these can interfere with restful sleep.
8. Be Patient and Adapt as Needed
Every child is unique. Observe what works best for your child and adjust the routine as they grow to keep bedtime a positive and peaceful experience.
If bedtime has been a battle of wills, fraught with stress and anxiety for you both or challenging prior do not lose faith, a consistent, calm routine will work in time.
If your child is having great difficulty winding down to sleep despite a consistent, calm routine, healthy diet and pre-bed energy release activities then it is worth talking with your GP and/or Paediatrician about their difficulties and requesting further testing. This will help you to determine if any ENT (Ear, nose and throat issues, which can cause recurrent sinus, throat and ear infections and blockages and breathing and hearing difficulties as well as snoring, may be impacting their sleep) or whether they have any vitamin or mineral deficiencies, digestive issues, anxiety, nightmares or night terrors or anything else that may be interfering with their ability to get a good, peaceful nights sleep.
A peaceful bedtime routine sets the stage for restful sleep, helping children feel secure and well-rested. Here are some practical strategies to create a soothing night time experience for your child:
1. Set a Consistent Schedule
Going to bed and waking up at the same time daily helps regulate your child’s internal clock, making it easier for them to fall asleep naturally.
2. Create a Relaxing Pre-Bedtime Routine
A predictable sequence of calming activities, such as taking a warm bath or shower, having a cuddle while you help them get dry, having a sit on the toilet/potty, changing into comfy pjs, reading a book, or listening to soft music, signals the brain that it's time to wind down. Some children will sleep better with a water bottle and night snack, such as a banana which increases melatonin (the sleep hormone) production as well as magnesium and potassium before bed.
3. Reduce Screen Time Before Bed
Limit exposure to screens at least an hour before bedtime. The blue light from devices can interfere with melatonin production, making it harder for children to fall asleep. Also ensure there are no bright lights in their bedroom that may keep them awake or stimulate their brain when they’re trying to fall asleep.
4. Provide a Comfortable Sleep Environment
Ensure the bedroom is cool, dark, and quiet. Soft bedding, a favourite stuffed animal, or a nightlight can add to a sense of comfort and security. Add blockout curtains if needed to reduce light from outside their window. Lying down beside your child whilst they fall asleep may help them to feel calm and secure allowing them to fall asleep peacefully. Some children find cuddles, pats or a gentle back massage to be calming to soothe them to sleep.
5. Encourage Relaxation Techniques
Guided breathing, gentle stretching, or mindfulness exercises can help your child transition into sleep with a sense of calm. You can listen to a sleepy story or kids bedtime podcast or audiobook together such as those found on bedtime explorers channel, spotify and ABC kids listen storytime.
6. Offer Reassurance and Connection
A few minutes of quiet bonding, such as cuddling, telling them all the wonderful things you love about who they are (what you say to and about your child will become their inner dialogue about themselves) or talking about their day, can provide emotional comfort and ease any nighttime worries.
7. Avoid Stimulants and Heavy Meals
Ensure your child avoids caffeine (found in chocolate and some sodas), sugars (keep these for morning tea when treating to ensure they don’t impact their sleep and make them wired at bedtime) and large meals close to bedtime, as these can interfere with restful sleep.
8. Be Patient and Adapt as Needed
Every child is unique. Observe what works best for your child and adjust the routine as they grow to keep bedtime a positive and peaceful experience.
If bedtime has been a battle of wills, fraught with stress and anxiety for you both or challenging prior do not lose faith, a consistent, calm routine will work in time.
If your child is having great difficulty winding down to sleep despite a consistent, calm routine, healthy diet and pre-bed energy release activities then it is worth talking with your GP and/or Paediatrician about their difficulties and requesting further testing. This will help you to determine if any ENT (Ear, nose and throat issues, which can cause recurrent sinus, throat and ear infections and blockages and breathing and hearing difficulties as well as snoring, may be impacting their sleep) or whether they have any vitamin or mineral deficiencies, digestive issues, anxiety, nightmares or night terrors or anything else that may be interfering with their ability to get a good, peaceful nights sleep.
Our Values in Practice
At Belong Health, we prioritise compassion, integrity, and empowerment in our approach to behaviour management. Our goal is to support you in fostering positive behaviour in your child, no matter your location. Whether you’re in Mandurah, Rockingham, Perth Metro, or connecting via telehealth, we are committed to offering personalised care and ongoing guidance to help you achieve the best outcomes.
At Belong Health, we prioritise compassion, integrity, and empowerment in our approach to behaviour management. Our goal is to support you in fostering positive behaviour in your child, no matter your location. Whether you’re in Mandurah, Rockingham, Perth Metro, or connecting via telehealth, we are committed to offering personalised care and ongoing guidance to help you achieve the best outcomes.
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Your feedback helps us continue to provide support and information that benefits our community.
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Explore Home Therapy Packs
Our guides provide practical strategies to support children facing these challenges. To further enhance your approach, consider our Home Therapy Packs, designed to engage children and improve focus at home.
Explore Home Therapy Packs
Our guides provide practical strategies to support children facing these challenges. To further enhance your approach, consider our Home Therapy Packs, designed to engage children and improve focus at home.
Explore Home Therapy Packs
Have a question? or need more information
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Accessing our Perth services
Referrals to Belong Health
We are Medicare and Private Health fund registered for Occupational Therapy and Speech Pathology.
EPC/Team care arrangements/Chronic disease (CDM) or GP management plans and self-referrals are all acceptable.
WA NDIS Registered Provider
We are Medicare and Private Health fund registered for Occupational Therapy and Speech Pathology.
EPC/Team care arrangements/Chronic disease (CDM) or GP management plans and self-referrals are all acceptable.
WA NDIS Registered Provider
Medicare
You can get a referral from your/your child’s GP for OT on a Chronic Disease Management (CDM) plan this gives you 5 sessions for OT per calendar year with a $53 rebate available on each session or a Helping Children with Autism/PDD/ or an eligible disability package (20 sessions between allied health professionals, as set up by a Paediatrician/Psychiatrist) which gives your child under 16 years a $75 rebate per session for the 20 sessions, you can use up to 10 sessions per Health Professional (up to 10 for OT) and you will need a separate referral letter from your child’s Paediatrician for each Allied Health Professional you are seeking services from.
You can get a referral from your/your child’s GP for OT on a Chronic Disease Management (CDM) plan this gives you 5 sessions for OT per calendar year with a $53 rebate available on each session or a Helping Children with Autism/PDD/ or an eligible disability package (20 sessions between allied health professionals, as set up by a Paediatrician/Psychiatrist) which gives your child under 16 years a $75 rebate per session for the 20 sessions, you can use up to 10 sessions per Health Professional (up to 10 for OT) and you will need a separate referral letter from your child’s Paediatrician for each Allied Health Professional you are seeking services from.
Private Health
Your Private Health fund may cover up to 75% of the cost of OT sessions if this is included in your cover, be sure to call them or check your policy for details.
No referral or self referral
You do not require a referral for accessing OT
Your Private Health fund may cover up to 75% of the cost of OT sessions if this is included in your cover, be sure to call them or check your policy for details.
No referral or self referral
You do not require a referral for accessing OT
NDIS Registered Provider
We are an NDIS Registered Provider
Whether you or your child have NDIS funding that is NDIS Managed, Third Party Plan Managed or you are Self-Managing your funds, you are able to use your funding to cover the full cost of therapy services plus travel costs. You will need provide us with your/your child’s NDIS number and plan details ahead of your first session. Once you have booked a session or contacted us, our team will be in touch to discuss our service agreement and provide you with our services price list.
We are an NDIS Registered Provider
Whether you or your child have NDIS funding that is NDIS Managed, Third Party Plan Managed or you are Self-Managing your funds, you are able to use your funding to cover the full cost of therapy services plus travel costs. You will need provide us with your/your child’s NDIS number and plan details ahead of your first session. Once you have booked a session or contacted us, our team will be in touch to discuss our service agreement and provide you with our services price list.
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Phone: 08 9586 3934 |
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BELONG HEALTH'S Paediatric Occupational Therapy SERVICES FOR Perth region
A: Alexander Heights, Alfred Cove, Applecross, Applecross North, Ardross, Armadale, Ascot, Ashby, Ashfield, Attadale, Atwell, Aubin Grove, Aveley
B: Balcatta, Balga, Ballajura, Banjup, Banksia Grove, Baskerville, Bassendean, Bateman, Bayswater, Beaconsfield, Beckenham, Bedford, Bedfordale, Beechboro, Beeliar, Beldon, Belhus, Bellevue, Belmont, Bennett Springs, Bentley, Bibra Lake, Bicton, Booragoon, Boya, Brabham, Brentwood, Brigadoon, Broadway Nedlands, Brookdale, Bull Creek, Burns Beach, Burswood, Bushmead, Butler
C: Canning Vale, Cannington, Carabooda, Carine, Carlisle, Carramar, Caversham, Champion Lakes, Churchlands, City Beach, Claremont, Clarkson, Cloverdale, Cockburn Central, Como, Connolly, Coogee, Coolbellup, Coolbinia, Cottesloe, Craigie, Crawley, Currambine
D: Daglish, Dalkeith, Darch, Darlington, Dayton, Dianella, Dog Swamp, Doubleview, Duncraig
E: East Cannington, East Fremantle, East Perth, East Victoria Park, Eden Hill, Edgewater, Ellenbrook, Embleton
F: Ferndale, Floreat, Forrestdale, Forrestfield, Fremantle
G: Gidgegannup, Girrawheen, Glen Forrest, Glendalough, Glengarry, Gnangara, Gosnells, Greenmount, Greenwood, Guildford, Gwelup
H: Hamersley, Hamilton Hill, Hammond Park, Harrisdale, Haynes, Hazelmere, Heathridge, Helena Valley, Henderson, Henley Brook, Herdsman, Herne Hill, High Wycombe, Highgate, Hilbert, Hillarys, Hilton, Hocking, Hovea, Huntingdale
I: Iluka, Inglewood, Innaloo, Jandabup, Jandakot, Jane Brook, Jindalee, Jolimont, Joondalup, Joondanna
K: Kallaroo, Karawara, Kardinya, Karragullen, Karrakatta, Karrinyup, Kelmscott, Kensington, Kenwick, Kewdale, Kiara, Kings Park, Kingsley, Kingsway, Kinross, Koondoola, Koongamia
L: Landsdale, Langford, Lathlain, Leederville, Leeming, Lexia, Lockridge, Lynwood
M: Maddington, Madeley, Mahogany Creek, Maida Vale, Malaga, Manning, Marangaroo, Mariginiup, Marmion, Martin, Maylands, Melaleuca, Melville, Menora, Merriwa, Middle Swan, Midland, Midvale, Millendon, Mindarie, Mirrabooka, Morangup, Morley, Mosman Park, Mount Claremont, Mount Hawthorn, Mount Lawley, Mount Nasura, Mount Pleasant, Mount Richon, Mullaloo, Munster, Murdoch, Myaree
N: Nedlands, Neerabup, Nollamara, Noranda, North Beach, North Coogee, North Fremantle, North Lake, North Perth, Northbridge, Nowergup
O: O'connor, Ocean Reef, Orange Grove, Osborne Park
P: Padbury, Palmyra, Parkerville, Parkwood, Pearsall, Peppermint Grove, Perth, Piara Waters, Pinjar, Queens Park, Quinns Rocks
R: Red Hill, Redcliffe, Ridgewood, Riverton, Rivervale, Roleystone, Rossmoyne, Rottnest Island
S: Salter Point, Samson, Sawyers Valley, Scarborough, Seville Grove, Shelley, Shenton Park, Sinagra, Sorrento, South Fremantle, South Guildford, South Lake, South Perth, Southern River, Spearwood, St James, Stirling, Stoneville, Stratton, Subiaco, Subiaco East, Success, Swan View, Swanbourne
T: Tamala Park, Tapping, The Vines, Thornlie, Treeby, Trigg, Tuart Hill
U: Upper Swan
V: Victoria Park
W: Wangara, Wanneroo, Warwick, Waterford, Watermans Bay, Wattle Grove, Wattleup, Welshpool, Wembley, Wembley Downs, West Leederville, West Perth, West Swan, Westfield, Westminster, White Gum Valley, Whiteman, Willagee, Willetton, Wilson, Winthrop, Woodbridge, Woodlands, Woodvale, Wungong
Y: Yangebup, Yokine
B: Balcatta, Balga, Ballajura, Banjup, Banksia Grove, Baskerville, Bassendean, Bateman, Bayswater, Beaconsfield, Beckenham, Bedford, Bedfordale, Beechboro, Beeliar, Beldon, Belhus, Bellevue, Belmont, Bennett Springs, Bentley, Bibra Lake, Bicton, Booragoon, Boya, Brabham, Brentwood, Brigadoon, Broadway Nedlands, Brookdale, Bull Creek, Burns Beach, Burswood, Bushmead, Butler
C: Canning Vale, Cannington, Carabooda, Carine, Carlisle, Carramar, Caversham, Champion Lakes, Churchlands, City Beach, Claremont, Clarkson, Cloverdale, Cockburn Central, Como, Connolly, Coogee, Coolbellup, Coolbinia, Cottesloe, Craigie, Crawley, Currambine
D: Daglish, Dalkeith, Darch, Darlington, Dayton, Dianella, Dog Swamp, Doubleview, Duncraig
E: East Cannington, East Fremantle, East Perth, East Victoria Park, Eden Hill, Edgewater, Ellenbrook, Embleton
F: Ferndale, Floreat, Forrestdale, Forrestfield, Fremantle
G: Gidgegannup, Girrawheen, Glen Forrest, Glendalough, Glengarry, Gnangara, Gosnells, Greenmount, Greenwood, Guildford, Gwelup
H: Hamersley, Hamilton Hill, Hammond Park, Harrisdale, Haynes, Hazelmere, Heathridge, Helena Valley, Henderson, Henley Brook, Herdsman, Herne Hill, High Wycombe, Highgate, Hilbert, Hillarys, Hilton, Hocking, Hovea, Huntingdale
I: Iluka, Inglewood, Innaloo, Jandabup, Jandakot, Jane Brook, Jindalee, Jolimont, Joondalup, Joondanna
K: Kallaroo, Karawara, Kardinya, Karragullen, Karrakatta, Karrinyup, Kelmscott, Kensington, Kenwick, Kewdale, Kiara, Kings Park, Kingsley, Kingsway, Kinross, Koondoola, Koongamia
L: Landsdale, Langford, Lathlain, Leederville, Leeming, Lexia, Lockridge, Lynwood
M: Maddington, Madeley, Mahogany Creek, Maida Vale, Malaga, Manning, Marangaroo, Mariginiup, Marmion, Martin, Maylands, Melaleuca, Melville, Menora, Merriwa, Middle Swan, Midland, Midvale, Millendon, Mindarie, Mirrabooka, Morangup, Morley, Mosman Park, Mount Claremont, Mount Hawthorn, Mount Lawley, Mount Nasura, Mount Pleasant, Mount Richon, Mullaloo, Munster, Murdoch, Myaree
N: Nedlands, Neerabup, Nollamara, Noranda, North Beach, North Coogee, North Fremantle, North Lake, North Perth, Northbridge, Nowergup
O: O'connor, Ocean Reef, Orange Grove, Osborne Park
P: Padbury, Palmyra, Parkerville, Parkwood, Pearsall, Peppermint Grove, Perth, Piara Waters, Pinjar, Queens Park, Quinns Rocks
R: Red Hill, Redcliffe, Ridgewood, Riverton, Rivervale, Roleystone, Rossmoyne, Rottnest Island
S: Salter Point, Samson, Sawyers Valley, Scarborough, Seville Grove, Shelley, Shenton Park, Sinagra, Sorrento, South Fremantle, South Guildford, South Lake, South Perth, Southern River, Spearwood, St James, Stirling, Stoneville, Stratton, Subiaco, Subiaco East, Success, Swan View, Swanbourne
T: Tamala Park, Tapping, The Vines, Thornlie, Treeby, Trigg, Tuart Hill
U: Upper Swan
V: Victoria Park
W: Wangara, Wanneroo, Warwick, Waterford, Watermans Bay, Wattle Grove, Wattleup, Welshpool, Wembley, Wembley Downs, West Leederville, West Perth, West Swan, Westfield, Westminster, White Gum Valley, Whiteman, Willagee, Willetton, Wilson, Winthrop, Woodbridge, Woodlands, Woodvale, Wungong
Y: Yangebup, Yokine
