✨10 Ways to Help Your Child Get a Better Night's Sleep
Proven strategies to establish healthy sleep habits and improve your child's rest quality
Understanding Sleep Hygiene for Children
It's normal for kids and teens to go through phases where they struggle to get a good night's sleep. Sometimes, working on healthy sleep habits — also known as sleep hygiene — is enough to help them get better sleep. Everyone can benefit from working on sleep hygiene, especially kids and teens with insomnia.
Quality sleep is essential for your child's physical growth, cognitive development, emotional regulation, and immune system function. When children get adequate, restful sleep, they perform better in school, have improved behavior, and maintain better overall health.
These 10 evidence-based strategies from sleep experts will help you create an environment and routine that promotes healthy sleep patterns for your child.
Follow a Bedtime Routine
This might include activities like taking a warm bath or shower, listening to relaxing music, drinking chamomile tea, deep breathing, or light stretching. Anything that helps your child unwind and feel calm could work, and the routine could just be one or two activities.
Limit Bright Lights and Electronics at Night
Try to use dim, warm-colored lights in the evening, such as dimmable lights that have soft or warm bulbs. Limit bright lights and blue light from electronic devices, and use the "night setting" if the device has one. Experts recommend putting any screens away at least an hour before bedtime.
Aim for a Regular Sleep Schedule
Going to bed and waking up at around the same times each day helps reset the rhythm, or the body's internal clock. This allows melatonin (a sleep hormone) to be released at the right time in the evening. Unless kids are sick or sleep-deprived, it's best if they don't sleep in more than an extra half hour on weekends and holidays.
Keep the Bedroom Cool, Dark, and Quiet
If there's noise and light that can't be avoided, try giving your child earplugs and a sleep mask. Run an air conditioner or a fan to keep the room cool (unless your child sleeps better in a warm room).
Plan for Enough Time in Bed
School-age kids need about 9–12 hours of sleep per night, while teens need about 8–10 hours. Note: Some kids and teens need more sleep than others, so those who are often tired may not be staying in bed long enough.
Get Some Sunlight Soon After Waking Up
Seeing sunlight (or any bright light) shortly after waking up lets your brain know it's time to slow its melatonin production and start getting ready for daytime. If you live in a place that doesn't get much sunlight, consider giving your child a bright lamp to turn on after waking up.
Avoid Caffeine
Experts recommend that young children not have caffeine. Teens can have a small amount (no more than 100 mg or 1 cup of coffee per day), but it's best for everyone not to have any after around 3 p.m.
Limit Naps
Unless your child really needs to catch up on sleep (such as when recovering from illness or injury), it's best to avoid daytime naps. Napping during the day most likely will keep kids up at night because they probably won't feel very sleepy.
Get Some Exercise During the Day
Exercise has been shown to help people sleep better at night, as long as it happens before the evening. (Evening exercise can disrupt sleep.) Any activity that gets your child's heart rate up for at least 30–60 minutes during the day could result in better sleep.
Get Out of Bed When All Else Fails
When kids and teens are still wide awake after lying in bed for 30 minutes, or feeling anxious or frustrated, getting out of bed is actually a good idea. The bed is a place to feel relaxed and sleepy, not a place for tossing and turning. If they get out of bed and do something relaxing or boring, it can help bring about a feeling of sleepiness.
💡Additional Sleep Tips
🕐Recommended Sleep Duration
- • School-age kids (6-12 years): 9–12 hours per night
- • Teens (13-18 years): 8–10 hours per night
- • Some kids need more sleep than others
- • Tired kids may not be staying in bed long enough
📊Signs of Good Sleep
- • Falls asleep within 15-30 minutes
- • Stays asleep through the night
- • Wakes up refreshed and alert
- • Has consistent energy levels
🎯Implementation Strategy
When trying these new habits, choose just one or two to start and add more as they become routine. Overwhelming kids with a long to-do list may cause stress and they're not likely to stick with it. Let your child decide what seems doable for now, and make the changes gradually.
❓Frequently Asked Questions
How long does it take to see improvements in my child's sleep?
Most children show improvement within 1-2 weeks of consistently implementing these strategies. However, some children may need 2-3 weeks or longer to fully adjust to new sleep habits. Be patient and consistent - sleep improvements take time and every child is different.
What if my child resists the bedtime routine?
Start small and let your child have some control over the routine. For example, let them choose which book to read or which pajamas to wear. Make the routine fun and relaxing rather than a battle. If your child is particularly resistant, try implementing just one new habit at a time.
Is it okay to let my child sleep in on weekends?
While a small amount of extra sleep on weekends is okay, try to keep wake times within 30-60 minutes of the weekday schedule. Sleeping in too much can disrupt your child's internal clock and make it harder to fall asleep on Sunday night.
How can I help my teenager who stays up late on devices?
Set clear boundaries about device use before bedtime. Consider using parental controls to automatically turn off devices 1 hour before bed. Encourage alternative wind-down activities like reading, listening to music, or gentle stretching. Be a good role model by following the same rules yourself.
What if my child is afraid of the dark?
Use a dim nightlight that provides just enough light to see without being too bright. Avoid blue or white lights - choose warm, amber, or red lights instead. You can also gradually reduce the brightness over time as your child becomes more comfortable.
Should I wake my child up if they're sleeping past their usual wake time?
If your child is sleeping significantly past their normal wake time (more than 1-2 hours), it's okay to gently wake them. This helps maintain their sleep schedule. However, if they're just sleeping a bit longer occasionally, let them sleep - they might be catching up on needed rest.
How do I handle sleep disruptions during travel or holidays?
Try to maintain some elements of your child's routine even when traveling. Bring familiar items like a favorite blanket or stuffed animal. If possible, keep bedtime and wake times within 1-2 hours of the usual schedule. Plan for a few days of adjustment when you return home.
What if my child says they're not tired at bedtime?
This is common, especially with older children. Stick to the bedtime routine anyway. Even if they're not immediately sleepy, the routine helps signal to their body that it's time to wind down. You can allow quiet activities like reading in bed until they feel sleepy.
⚠️When to Consult a Healthcare Provider
If your child follows these tips but still can't get enough sleep, talk to the doctor. Many sleep conditions, like obstructive sleep apnea, need specific treatments to improve. In the meantime, avoid giving your child melatonin, herbal supplements, or other sleep medicine unless the doctor recommends them, as they can cause negative side effects in children and teens.
Seek help if you notice:
- Persistent difficulty falling or staying asleep
- Loud snoring or breathing problems during sleep
- Excessive daytime sleepiness affecting school performance
- Frequent nightmares or night terrors
- Sleepwalking or other unusual sleep behaviors