Sleep is essential to a child’s growth, mood, learning, and overall well-being—but getting them to bed (and keeping them there) can sometimes feel like an uphill battle. Whether your child struggles to fall asleep, wakes frequently, or fights bedtime altogether, small changes to your nightly routine can make a big difference.
Here’s a parent-friendly guide to helping your child get better, more restful sleep—so the whole family can start the day feeling refreshed.
Create a Consistent Bedtime Routine
Children thrive on predictability. A consistent bedtime routine sends a clear signal to the brain that it’s time to wind down. Start the routine at the same time each night, ideally 30 to 60 minutes before bed, and follow the same steps in the same order.
A calming bedtime routine might include:
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Taking a warm bath
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Brushing teeth
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Putting on pajamas
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Reading a book together
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Dimming the lights and saying goodnight
Over time, these rituals help condition your child’s body and mind to transition smoothly from playtime to sleep.
Set a Sleep-Friendly Environment
The bedroom plays a major role in sleep quality. A calm, cozy, and distraction-free space can help kids settle down faster and sleep more soundly through the night.
To make their sleep space more restful:
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Keep it dark: Use blackout curtains to block out light, or try a nightlight if your child prefers not to sleep in total darkness.
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Keep it cool: A temperature between 65–70°F (18–21°C) is ideal for sleep.
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Limit noise: Use white noise machines or soft fans to block outside sounds.
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Remove distractions: Keep toys, electronics, and clutter out of the bed to reinforce that it’s a place for rest—not play.
Limit Screen Time Before Bed
Tablets, TVs, and smartphones emit blue light, which can interfere with your child’s natural sleep-wake cycle by suppressing melatonin production. That means even quiet screen time before bed can lead to trouble falling asleep.
Ideally, screens should be turned off at least 60 minutes before bedtime. Instead, encourage screen-free wind-down activities like drawing, puzzles, or storytime. If your child uses a device for calming music or audiobooks, consider blue-light filters or setting it to “night mode.”
Watch What They Eat (and When)
What your child eats—and when—can affect how well they sleep. Heavy meals, sugary snacks, or caffeine (including hidden sources like chocolate or certain sodas) too close to bedtime can lead to restlessness or interrupted sleep.
Tips for evening eating:
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Offer dinner at least 2 hours before bedtime
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Avoid caffeine after mid-afternoon
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If needed, a light bedtime snack like banana slices, warm milk, or whole grain toast with peanut butter can help prevent overnight hunger
Keep Bedtimes Age-Appropriate
Children need different amounts of sleep depending on their age. If your child is going to bed too late or napping too close to bedtime, it may affect how quickly they fall asleep—and how well they stay asleep.
Recommended sleep guidelines:
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Toddlers (1–2 years): 11–14 hours (including naps)
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Preschoolers (3–5 years): 10–13 hours
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School-age (6–12 years): 9–12 hours
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Teens (13–18 years): 8–10 hours
Try to set a bedtime that allows them to get the full amount of sleep needed before waking up for school or daycare.
Encourage Physical Activity During the Day
Kids who move more during the day tend to sleep better at night. Daily physical activity helps burn off energy, reduce stress, and promote deeper sleep—but timing matters.
Encourage your child to play actively during the day (think running, biking, or playing outside), but avoid high-energy activities within an hour of bedtime. Instead, opt for calm, quiet play as part of the evening routine.
Address Nighttime Fears or Anxiety
If your child resists bedtime or wakes up frequently, fear or anxiety could be a factor—especially in younger kids. Take their concerns seriously and offer comfort and reassurance.
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Avoid scary movies or stories close to bedtime
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Use a nightlight or security object like a favorite stuffed animal
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Talk through their worries during the day, so they’re not bottling them up at bedtime
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Keep check-ins brief and calm if they wake during the night
A Better Night’s Sleep Means A Healthier You
Helping your child get better sleep often starts with a few small changes. With a consistent routine, a calming sleep environment, and attention to your child’s physical and emotional needs, you can set the stage for restful nights—and brighter days ahead.