Ways To Improve Your Child's Sleep
A good night’s sleep is essential for your child’s growth, emotional well-being, and overall health. Yet, many children struggle to fall or stay asleep due to busy schedules, screen time, or bedtime anxieties. By making simple adjustments to routines and the sleep environment, you can help your child rest more peacefully and wake up refreshed.
1. Establish a Consistent Bedtime Routine
Same bedtime & wake-up time every day, even on weekends.
Create a calming pre-sleep routine: bath, brushing teeth, pajamas, storytime.
Avoid stimulating activities (e.g., rough play, screen time) 1 hour before bed.
2. Create a Sleep-Friendly Environment
Dark, quiet, and cool room (65–70°F or 18–21°C is ideal).
Use blackout curtains or a nightlight if the child is scared of the dark.
Use white noise machines if external noise is a problem.
Ensure the bed is comfortable and used only for sleep (not for play).
3. Limit Screen Time
No screens (TV, tablets, phones) 1–2 hours before bed.
Activities on screens are activating and make it hard for the brain to wind down.
Blue light can suppress melatonin, making it harder to fall asleep.
4. Watch Diet & Activity
Avoid sugar or caffeine (including chocolate) in the afternoon and evening.
Ensure regular physical activity, but not right before bed.
Don’t send them to bed hungry or too full — a light snack (like banana or toast) can help.
5. Support Age-Appropriate Sleep Needs
Infants (4-12 months): 12-16 hours per 24 hours, including naps.
Toddlers (1-2 years): 11-14 hours per 24 hours, including naps.
Preschoolers (3-5 years): 10-13 hours per 24 hours, including naps.
School-aged children (6-12 years): 9-12 hours per night.
Teenagers (13-18 years): 8-10 hours per night.
6. Manage Anxiety or Nighttime Fears
Talk through any worries during the day.
Avoid scary stories or shows close to bedtime.
Use comfort objects like a favorite stuffed animal or blanket.
Consider a "worry journal" for older kids to write down anxious thoughts before bed.
7. Watch for Sleep Disorders or Medical Issues
Snoring, restless sleep, night terrors, frequent waking, or extreme daytime sleepiness could point to conditions like:
Sleep apnea
Restless leg syndrome
Anxiety or ADHD
Allergies or asthma
If you notice any of these, talk to your pediatrician.
Healthy sleep habits can make a big difference in your child’s mood, focus, and development. If you have questions about your child’s sleep patterns or wonder if underlying issues like anxiety or ADHD might be affecting their rest, I invite you to contact me. Together, we can create a plan that supports better sleep and overall well-being.