5 Healthy Sleep Hygiene Tips For Kids

Every parent knows the struggle of a bedtime routine with kids. Just one more story, another sip of water, the sudden itchy sock, the reality is—kids will do anything to delay sleep. However, the truth is sleep plays an essential role when it comes to their growth and development.

According to the American Academy of Sleep Medicine, children aged 3–5 years need at least 10–13 hours of sleep, while kids aged 6–12 require 9–12 hours per night. However, one in three kids isn’t getting enough sleep. This eventually results in irritability, difficulty focusing, and weak immune systems.

So how can you actually make sure your little ones are getting the high-quality sleep they need? A healthy sleep hygiene is all you need. Read below this article to explore five effective sleep hygiene tips for kids every parent must know.

Did you know that kids have an internal clock, called the circadian rhythm, which regulates sleep-wake cycles? However, when bedtime fluctuates, that clock gets confused. The result? It makes it difficult for kids to fall asleep and wake up refreshed.

Experts recommend setting a fixed bedtime and wake-up time, even on weekends. This consistency helps regulate their body’s sleep hormones, including melatonin. So now you can ensure they feel sleepy at the right time each night.

The next time, no matter how tempting it is to let them stay up for just one more Mickey Mouse episode, sticking to a set bedtime routine will actually pay off in the long run.

Kids, just like adults, need a wind-down period before sleep. If they go straight from jumping off the couch to lying in bed, their bodies won’t be able to transition smoothly into sleep mode. Thus, before bedtime, you can include certain calming bedtime routine signals that will indicate to their brain that it’s time to rest. This can include a warm bath, a bedtime story, or soft music to drown out all the distractions.

This way they will wake up less during the night and feel more refreshed in the morning. For best results, keep it simple, consistent, and screen-free.

Tablets, TVs, and phones have become a staple, especially before bedtime. However, the truth is—they’re the ultimate sleep disruptors. Did you know that the blue light emitted from screens suppresses melatonin, the hormone responsible for making kids feel sleepy?

So, what’s the solution? No screens at least one hour before bedtime.

Instead of screen time, consider encouraging low-energy activities, including puzzles, quiet reading, or storytelling, that will help their brains naturally prepare for sleep without artificial stimulation.

Another surprising fact is having a cozy sleep space can make or break a child’s ability to sleep soundly. After all, kids too need an environment that feels safe, comfortable, and distraction-free.

A cool temperature between 18–21°C, dim lighting, minimal noise, and comfortable bedding are some effective approaches to create a calming bedtime environment.

In fact, even small adjustments, such as switching to blackout curtains or reducing noise, can also make a big difference in letting your kids fall asleep quickly.

Kids are naturally energetic. But when that energy isn’t burned off during the day, it can eventually result in restless nights and trouble falling asleep.

Experts recommend encouraging kids to engage in at least 60 minutes of physical activity per day to sleep better. However, make sure to avoid intense activities right before bed. This is because exercise raises body temperature and boosts adrenaline, which can eventually make it harder to wind down. 

Sleep plays a big role when it comes to ensuring cognitive development, mood regulation, and overall health of kids and adults alike. By ensuring healthy sleep habits early on, you can actually prepare them for a lifetime of good rest and well-being.

Let the magic of good sleep begin.