Written By: Zaida JoliCoeur, BA

Sleep hygiene refers to a set of healthy habits, routines, and environmental factors that can be adjusted to help children and teens get the restful sleep they need for optimal growth, development, and well-being. It’s not just about the number of hours spent in bed, but about creating the right conditions for sleep—whether that’s having a consistent bedtime, reducing distractions, or maintaining a calming sleep environment. In today’s world, many children and teens face challenges such as academic stress, increased screen time, and irregular sleep schedules, all of which can interfere with their ability to get restorative sleep. Establishing strong sleep hygiene practices can help combat these issues, making it easier for kids and teens to fall asleep, stay asleep, and wake up feeling refreshed. By focusing on good sleep habits, parents can promote better physical health, emotional regulation, and cognitive function in their children, leading to improved overall well-being.

The Importance of a Consistent Sleep Routine

A regular sleep routine is crucial for a child’s physical, emotional, and cognitive growth. Quality sleep plays a vital role in regulating mood, enhancing focus, supporting learning, and boosting the immune system. Creating a bedtime routine with calming activities, such as reading or quiet time, signals to the body that it’s time to wind down, making it easier for children to fall asleep and wake up refreshed. A consistent sleep routine should begin at the same time each day and follow the same steps—like bath time, getting into pajamas, brushing teeth, reading, and turning out the lights. Irregular sleep patterns can lead to irritability, difficulty concentrating, and higher stress levels. By prioritizing a structured sleep schedule, parents can help cultivate healthy sleep habits that positively impact their child’s overall well-being.

The American Academy of Pediatrics (AAP) recommends the following sleep durations based on age:

• Infants (4–12 months): 12–16 hours (including naps)
• Toddlers (1–2 years): 11–14 hours (including naps)
• Preschoolers (3–5 years): 10–13 hours (including naps)
• School-age children (6–12 years): 9–12 hours
• Teenagers (13–18 years): 8–10 hours

Following these guidelines supports healthy physical and mental development, emotional regulation, and overall health for children.

Helpful Tips for Improving Your Child’s Sleep Routine

If your child is frequently waking up during the night or getting out of bed too early, there are several strategies you can try to create a healthier sleep routine and enhance their overall rest:

• Use an “Okay to Wake” Clock – These clocks help children learn appropriate wake-up times by signaling when it’s time to get out of bed. Consistently following a regular wake-up schedule, even on weekends, supports the body’s internal clock and reduces early morning wake-ups.
• Incorporate Relaxation Activities Before Bed – Encourage calming activities such as meditation, deep breathing, journaling, positive affirmations, or guided imagery to help your child unwind and transition into sleep more easily.
• Limit Screen Time – Reduce exposure to screens (TVs, tablets, phones) at least an hour before bed. The blue light emitted by screens can interfere with melatonin production, which is essential for sleep.
• Explore Holistic Approaches – Consider using natural sleep aids like sleepy-time teas (e.g., chamomile, valerian root) or lavender essential oils in a diffuser or on a pillow to create a soothing sleep environment.
• Create a Comfortable Sleep Setting – Keep the bedroom cool, dark, and quiet. Blackout curtains, white noise machines, or weighted blankets can help improve the quality of sleep.
• Encourage Physical Activity During the Day – Regular exercise can support better sleep, but avoid vigorous activity close to bedtime, as it may make falling asleep more difficult.
• Address Anxiety or Nighttime Fears – If anxiety or bad dreams are causing nighttime wake-ups, talk to your child about their fears during the day. Offering a comforting bedtime routine, such as using a nightlight or providing a special stuffed animal for security, can help them feel more at ease.

By implementing these strategies, you can help your child establish a structured, calming sleep routine that promotes falling asleep easily, staying asleep through the night, and waking up at the right time.