How do I get my son to sleep more?

[RosiePosey33]

I have a 3.5 year old son who has never been the best sleeper.

He stopped napping when he was around 2 years old but I feel he is majorly overtired all the time. Come 2-3pm his behaviour is terrible and he is clearly very tired.

His current bedtime is anywhere between 6.30-7pm and he typically wakes up between 6-6.30am. He is getting around 11 hours per night which I've read is on the lower end of normal for his age but still ok.

Problem is he definitely needing more. He wakes up moody and grumpy (we don't wake him btw, he gets up himself), and then he is hyperactive come 2pm.

We had a consultation with a sleep charity who gave us suggestions and a new schedule which was disastrous. They suggested a later bedtime which meant he was even more tired and was waking through the night and still up as early.

Does anyone have any tips to get him to sleep longer? I've been reading about magnesium supplements and how they can improve sleep.

Is your son sleeping through the night? Without sounding flippant, if he's going to bed at 6.30/7 and sleeping through until 6.30am I'm not sure what the issue is? It sounds completely normal for his age!

In what way is his behaviour terrible? I'm not sure what his daily routine is but is he getting enough exercise to help him burn off energy?

I doubt his behaviour is related to lack of sleep - he is getting plenty.

In your situation I’d be stricter about bedtime at the 6.30 side than 7.30. And in the middle of the day or leading up to the ‘grumpy’ time, have a quiet time where he has books, a bit of tv, or something relaxing to give him a bit of rest.

That sounds like plenty sleep, within sociably acceptable hours, I doubt changing that will help much, it may just be how he is.

I also doubt the behaviour is to do with lack of sleep. What does a typical day look like? What happens at 2pm? If he's hyperactive then, use that time to get him outside!

Typical day

6- 6.30 awake

Breakfast and he watches some tv while we get ready

7.45 we leave the house for nursery

8 - 1 - nursery

Come home have lunch then he either had a club like football or we go to a soft play

5 o'clock is dinner

6 o'clock bath or shower

Then 6.30-7 bedtime

When he gets hyperactive he doesn't listen, starts doing things which are dangerous like jumping off the furniture, throwing toys etc.
I know he is tired because he is yawning and rubbing his eyes and he will sometimes tell you he is tired.

On the very rare he does fall asleep in the afternoon it's normally in the car and this then had a knock off effect at bedtime.

He does wake up during the night. He had periods when he is waking up 2-3 times and other times he is settled. I don't know what the answer is.

We tried doing an evening walk before bedtime but this seems to wake him I before and then he isn't going to sleep till 8-9 o'clock