The beauty of the King Valley, home to many of Australia’s vineyards, provides a breathtaking option for raising a family. However, not all wonderful places can guarantee a good night’s sleep. Families often suffer from inadequate rest when life gets busy. Newborns need round-the-clock care, while a school-aged child or teen’s schedule is often full.
Supporting healthy sleep habits is fundamental in a child’s development and their parents’ well-being. But a recent study revealed that 45% of Australian children aged five to 12 and 37% of teenagers experience low sleep quality regularly. Unhealthy habits and too much screen time are likely to blame, as the study also showed that 30% use digital devices one hour before dozing off and 11% consume caffeine most days of the week. (1)
So, how can you get your circadian rhythm in order and naturally support your family’s sleep hygiene? It starts with creating a cosier bedroom environment and a consistent bedtime routine.
Turn Your Room Into a Sleep Sanctuary
Revisit your child’s bedroom. Is it a place of calm and rest? Ideally, this living space should be only for sleeping and not for other activities. Here’s how you can transform it from a multi-purpose activity hub into a pleasant haven:
Buy a Comfortable Mattress
Always remember that you need to take care of yourself so you can take better care of others. You deserve a new mattress if you feel like it no longer serves its purpose.
Manufacturers tap several technologies to accommodate consumers’ different needs and preferences. A good mattress, like an Ecosa mattress or a similar quality brand, provides ergonomic support, whether it’s a spring, memory foam, or hybrid mattress. Having such a feature helps you recharge during the night. Take advantage of a free trial offer so you can test and compare the products before purchasing.
Prioritise Firmness and Support for Your Baby
Comparatively, a firm yet flat and supportive bedding works best for babies and young children. Choose products from a safety-compliant mattress manufacturer when buying.
Doing so assures that a baby bed or a soft cot mattress provides the right support and proper alignment of their growing spines and tired bodies, while keeping them safe. Consider products made from non-toxic and breathable materials to prevent heat from getting trapped.
Keep Your Room Cool
Living in the King Valley means you won’t be strangers to warm nights. But a hot bedroom can be a real hurdle in getting a deep sleep. Your body’s core temperature naturally drops as you get ready for bed, and a cool environment can help you sleep faster. Experts recommend maintaining a bedroom temperature range of 60ºF to 65ºF (15.5ºC- 18.3ºC). Setting your thermostat too high or too low could lead to disruptions. (2)
It also helps if your child’s sleepwear is made from natural fibres, like cotton and linen, to regulate body temperature better. The same goes for their bedding.
Get Some Sleep Products
Some sleep problems require additional tools in your arsenal. Babies and toddlers can benefit from a safe sleeping bag instead of a loose blanket. Older children may need a white noise machine to mask unwanted sounds.
Don’t forget about products for yourself. Buy a cooling blanket if you’re a hot sleeper and put on an eye mask to filter harsh light. If you have to wear ear plugs, make sure that your partner isn’t wearing one, too, so they can wake up in the middle of the night to check on your little ones.
Avoid sleep medication as much as possible as it can interfere with rapid eye movement or REM sleep. This stage of sleep is crucial in brain development, memory formation, and emotional regulation.
Turn the Lights Off
Our body clock relies on the light-dark cycle to signal that it’s time to sleep. That’s why we’re naturally wired to sleep in the dark. Exposure to artificial light can negatively impact the process, so neutralise bright lights with blackout curtains and blinds. A nightlight is a good compromise if your child is anxious in the dark.
You don’t have to make drastic home improvements to improve your sleep cycles. However, you need time and trial-and-error to determine what works best for your family’s unique needs.
Develop a Sleep Routine (and Stick to It)
Establishing a consistent sleep schedule provides predictability and security that’s important for a child’s overall well-being. It also signals to a child’s body and mind that it’s time to wind down. When this happens, sleep time becomes smoother and less stressful for everyone.
Don’t let your kids use electronic devices at least an hour before bedtime. These emit blue light that suppresses the sleep hormone, melatonin. Then, initiate calm activities. Make a warm bath, ask them to put on their pyjamas, brush their teeth, and read a story or listen to soothing music. The key is to do the same things chronologically, every single night.
When your children can sleep early and without challenges, you’ll have more time for self-care. Restore your sanity by reading an interesting book or taking a sip of that Prosecco. Minimise alcohol use if you’re breastfeeding, though.
Address Sleeping Problems Early
Chronic sleep deprivation can have a serious impact on both adults and children. The young ones are particularly vulnerable to having poor concentration, impaired growth, and a weak immune system. It can also affect their mental health and emotional regulation. Even worse, it increases the risks of health problems, including heart disease and diabetes. Sleep deficiency, alongside physical inactivity and poor nutrition, can also increase the risk of obesity. (3)
If you can’t get your child to settle at night no matter what you do, seek help from a health provider. Doctors will perform sleep testing that monitors sleep stages and other factors to rule out medical issues or sleep disorders, including paediatric obstructive sleep apnoea.
Access Publications and Resources
Federal agencies and state and community-level organisations also offer help. The King Valley Community Centre is a great hub to connect with other families and discover available support networks in the community. The state of Victoria also has several Early Parenting Centres that double as ‘sleep schools,’ each offering expert support to help children with sleep difficulties.
Closing Thoughts
Sleep isn’t a luxury, whether you’re in King Valley or elsewhere in the world. It’s an essential need for every family and individual, regardless of age. As a parent, supporting sleep health is one of the most powerful things you can do for your children. You’re not only helping them get through the night but you’re opening doors to their health and happiness as they grow older. Prioritise and invest in it to see your family thrive.
References
1. "Screen time, caffeine, irregular bedtimes: survey finds almost half of Australian kids have sleep problems", Source: https://www.theguardian.com/australia-news/2025/feb/12/almost-half-of-school-age-children-in-australia-found-to-have-problems-with-sleep#:~:text=Among%20primary%20school,of%20the%20week
2. "What Is the Best Temperature for Sleep?" Source: https://www.healthline.com/health/sleep/best-temperature-to-sleep#why-this-temperature:~:text=A%20room%20temperature,have%20disrupted%20sleep
3. "Promoting adequate sleep in young people", Source: https://aifs.gov.au/resources/short-articles/promoting-adequate-sleep-young-people#footnote-0010:~:text=Insufficient%20sleep%20in,also%20recommended.10