Calm bodies, rested brains
Sleep & Rest
Blend science-backed sleep hygiene with flexible family rituals so everyone feels confident navigating regressions, travel, and growth spurts.
Quick Wins
Daily anchors for familiesLight & Sound Reset
Dim lights and switch to white noise 30 minutes before bedtime to cue melatonin.
Two-Step Checklist
Post a visual of “body ready” and “room ready” tasks kids can own.
Morning Sun
Open blinds or get outside within 30 minutes of waking to anchor circadian rhythms.
Focus Areas
Blend routines, play, and reflection
Bedtime Rituals
Predictable sequences calm the nervous system.
- •Use the same 3-4 steps nightly (bath, lotion, story, song).
- •Add sensory inputs like massage or weighted blankets as needed.
- •Keep screens off at least 60 minutes before lights-out.
Sleep Environments
Room setups can make or break rest.
- •Aim for cool temperatures (65-70°F / 18-21°C).
- •Use blackout curtains for naps and early bedtimes.
- •Keep beds for sleep only—create a separate nook for homework or play.
Troubleshooting & Regressions
Growth spurts, illness, and stress impact sleep temporarily.
- •Track wake windows for infants and adjust before overtiredness hits.
- •Offer extra daytime connection during developmental leaps.
- •Loop in pediatricians for loud snoring, pauses in breathing, or chronic insomnia.
Milestone Snapshots
Use these ranges to guide questions for well-child visits.
Infants
- ▹Total sleep need: 12-16 hours in 24h with multiple naps.
- ▹Circadian rhythms stabilize around 3-4 months.
- ▹Night feedings gradually decrease as weight gain is steady.
Toddlers & Preschoolers
- ▹Need 11-14 hours of sleep with 1-2 naps (dropping to quiet time by age 4).
- ▹May experience fears; use visual timers and routine charts.
- ▹Stay consistent with crib-to-bed transitions using gates or monitors.
School Age & Teens
- ▹Require 9-12 hours (ages 6-12) and 8-10 hours (teens).
- ▹Sports and homework may push bedtime later—re-evaluate schedules.
- ▹Discuss caffeine, screen limits, and stress management openly.
Conversation Starters
Try these prompts in the car, at bedtime, or during snacks to keep dialogue open.
“What helps your body feel sleepy?”
Gives insight into preferred calming tools.
“What dream or thought woke you up last night?”
Normalizes night worries and offers reassurance.
“How can we make mornings smoother?”
Links bedtime habits to sunrise success.
Resource Boosters
Pair guidance from your pediatrician with these supportive touchpoints.
Care Disclaimer
These tips support—not replace—professional medical advice. Contact your pediatric team whenever you notice sudden changes, delays, or health concerns. Emergency symptoms (breathing difficulty, severe pain, injury, or safety concerns) require immediate medical attention.