Does your child struggle with falling asleep and staying asleep? As a parent, few things are more frustrating than spending hours trying to get your little one to sleep, only for them to wake up crying in the middle of the night. Lack of sleep impacts children’s development, health, mood, and behavior. Establishing healthy sleep habits is crucial, but not always easy.
The good news? With some simple adjustments to your child’s bedtime routine and sleep environment, you can set them up for sleep success. In this post, we’ll explore 10 research-backed tips to help your child sleep better, longer, and more peacefully.
1. Stick to a Consistent Bedtime Schedule
One of the best things you can do is establish a regular bedtime schedule. Children thrive on routines, which signal to their bodies that it’s time to start winding down for sleep.
Aim to put your child to bed around the same time each night, within 30 minutes earlier or later. Having a set “lights out” bedtime prevents late nights from interfering with healthy sleep. Extending your kid’s bedtime may seem harmless occasionally, but inconsistent bedtimes can disrupt their natural circadian rhythm.
It’s also important to keep wake-up times consistent, even on weekends or holidays. Sticking to a schedule helps reinforce the body’s sleep-wake cycle.
Of course, sometimes disruptions happen outside your control. Don’t stress if you have to veer off schedule now and then. Just get back on track as soon as you can. Over time, a predictable bedtime routine will cue your child that sleep is around the corner.
2. Allow Time to Wind Down Before Bed
The hour before bedtime should be a transition period to help your child relax and prepare for sleep. Calm, enjoyable activities can ease the shift from stimulated wakefulness to sleepy time.
Make the hour before bed “tech free” and turn off any electronic devices. The blue light emitted from screens can hinder melatonin production and keep your kid’s brain wired. Instead, try:
- Reading books together - this is a great way to bond while settling down.
- Taking a warm bath – baths are soothing and lower the body’s temperature naturally.
- Listening to soft music – creating a peaceful atmosphere helps your child decompress.
- Practicing gentle yoga stretches – simple poses can relax muscles and relieve tension.
- Coloring or drawing – quiet creative activities can get your child’s mind ready for sleep.
The goal is to establish a relaxing pre-bed routine free of hyperactive play. Spend this time connecting through calm activities that instill comfort and tranquility.
3. Make the BedroomIdeal for Sleep
Optimizing the sleep environment is key for helping your child fall asleep easier. Take some basic steps to create a bedroom oasis designed for restful slumber:
Control light – Ensure the room is as dark as possible. Blackout curtains or blinds work wonders. For children afraid of the dark, try a dim nightlight. Bright lights can hinder melatonin release and keep kids awake.
Manage temperature – Cooler temps promote better sleep. Around 65-70°F is ideal.
Reduce noise – Use a white noise machine or fan to drown out disruptive household sounds. Earplugs are another option.
Add coziness – Include soft bedding, blankets, pillows and a comfy mattress. Make the room inviting and calming.
Minimize clutter – An organized sleeping space clears mental clutter associated with an overstimulating environment.
With a few tweaks, you can transform your child’s bedroom into the perfect oasis for peaceful slumber. Maintaining this environment consistently is key.
4. Limit Exposure to Blue Light Before Bed
We touched on this earlier, but limiting screentime, especially before bed, is vital. The blue wavelengths emitted from electronics like phones, tablets, and TVs suppress melatonin production. Melatonin is the key hormone regulating sleep. Less melatonin makes it harder to fall and stay asleep.
Ideally, all screens should be turned off 1-2 hours before your child’s bedtime. But if screen time can’t be avoided entirely, take these steps to minimize blue light exposure:
- Enable “night mode” on devices to reduce blue hues.
- Use blue-light-blocking glasses. These filter out sleep-disrupting wavelengths.
- Stop screen use 30 mins before bedtime. This allows melatonin production to increase as bedtime nears.
- Remove TVs, tablets, etc. from your child's bedroom. Keep it a screen-free sleep space.
Following a digital sunset prepares your child's brain for natural sleepiness when it's time for bed.
5. Avoid Caffeine in the Afternoon and Evening
Caffeine is a stimulant that interferes with sleep, even hours after consumption. Children process caffeine slower than adults too.
Avoid giving your child caffeinated drinks like soda, coffee, tea, or energy drinks past lunchtime. Even chocolate contains small amounts of caffeine.
Stick to decaf or non-caffeinated beverages in the late afternoon and evening. Stay hydrated with water, milk, or fruit juices instead. Caffeine lurking in your kid's system can hinder their ability to unwind at night. Cut it out early in the day for better bedtime easiness.
6. Incorporate Bedtime Stories and Cuddles
Beyond just the routine, make bedtime special with cuddles, stories, songs, and bonding time. These rituals build anticipation for the cozy comfort of bedtime. Kids associate them with feeling cared for, relaxed, and ready for sleep.
Reading bedtime stories promotes literacy skills too. Let your child choose their favorite book to instill ownership over this pre-sleep routine. Cuddle them close as you read together in their dimly lit room.
Talk about their day, listen to their thoughts, and provide comfort. Bedtime chats help your little one’s mind decompress before sleep. Sing lullabies, give massages or play quiet games. Find bonding rituals your child responds to best. Adding these personal touches makes bedtime warm and fuzzy.
7. Stick to an Age-Appropriate Bedtime
How early should your child go to bed? Sleep recommendations vary by age:
- Infants: Bedtime between 6-8 PM. 14-17 hours total sleep per 24 hours.
- Toddlers: Bedtime between 6-9 PM. 11-14 hours total sleep per 24 hours.
- Preschoolers: Bedtime between 7-9 PM. 10-13 hours total sleep per 24 hours.
- School age: Bedtime between 7:30-9 PM. 9-12 hours total sleep per 24 hours.
- Teens: Bedtime between 8:30-10 PM. 8-10 hours total sleep per 24 hours.
Of course, each child has individual needs. But strive for bedtimes on the earlier side of these ranges to make mornings smoother with adequate rest. Signs your child is going to bed too late include morning fatigue and difficulty waking up.
If your child resists the set bedtime, persistently put them to bed at the appropriate time. Consistency is key, even amid protests. They will eventually adjust.
8. Add Some Snooze-Inducing Foods to the Evening Diet
Certain foods can encourage relaxation and sleepiness, while others may interfere with rest. Here are the best pre-bed snacks:
Warm milk - Milk contains tryptophan, which increases serotonin and melatonin levels that promote sleep. The warmth is soothing too.
Turkey - Also high in tryptophan. Pair with whole wheat bread for extra sleep-supporting carbs.
Chamomile tea - The herb chamomile has relaxation-inducing properties. Just check caffeine levels for kids’ blends.
Tart cherry juice - Cherries contain melatonin and other anti-inflammatory compounds that boost sleep quality.
Oatmeal - Whole oats provide a small boost of melatonin and sleep-regulating magnesium.
Cottage cheese - The tryptophan in cottage cheese elevates sleep-promoting serotonin. Have with fruit for carbohydrates.
Nuts - Almonds, walnuts, and cashews contain serotonin-friendly magnesium.
Bananas - Potassium and magnesium make bananas natural muscle relaxants.
Avoid heavy, greasy, or sugary foods. Refined carbs and sugars may disrupt sleep with energy highs and crashes. Time carb-rich foods for dinner, not right before bed.
9. Set the Stage for Sleep Success with Afternoon Naps
Daytime naps are important for infants and toddlers who require 14+ hours of total sleep per day. But at some point, you’ll need to transition your child to dropping their nap.
Napping too late, too long, or too close to bedtime can interfere with nighttime sleep quality. As your child grows, assess their sleep needs to determine if nap schedule adjustments could promote better overnight sleep.
Sometimes decreased daytime sleep translates to more restful slumber at night. See if limiting naps improves your child’s ability to fall asleep easier and sleep soundly.
If you have an early riser, try shifting to a midday nap. Just time it to end at least a few hours before bed so nighttime tiredness can build. Finding the right nap schedule to reinforce nighttime sleep takes experimentation. Stay observant of your child's signals.
And remember, night sleep is more recuperative than naps. Focus first on achieving age-appropriate bedtimes and night duration.
10. Make Physical Activity Part of Your Child’s Daily Routine
Regular exercise helps children sleep more soundly at night. Physical activity throughout the day contributes to sleepiness cues when bedtime arrives.
Aim for your child to get 60 minutes of heart-pumping activity daily, including play like:
- Running
- Jumping rope
- Swimming
- Soccer
- Tag
- Bike riding
- Dancing
Any type of active play works. Outdoor time lets kids soak up natural daylight too, helping reinforce the body's circadian rhythms.
Just avoid vigorous activity in the 1-2 hours leading up to bed, as it may interfere with winding down. But otherwise, exercise and active play are key ingredients for your child’s sleep success. Move those bodies!
The more you can make sleep, exercise, and diet habits consistent, the better sleep your child will achieve. Be patient through the process. Small daily improvements really add up.
Establishing healthy sleep for your child is challenging but worthwhile. Follow these tips to set your little one up for sleep success through calming bedtime routines, sleep-optimized environments, age-appropriate schedules, and lifestyle adjustments.
With commitment to consistency, you can help your child sleep soundly, wake refreshed, and thrive. Sweet dreams!
Frequently Asked Questions About Children’s Sleep
Below are answers to some common questions parents have about helping their child sleep better.
Q: How much sleep do children need?
The amount of sleep needed varies by age:
- Newborns (0-3 months): 14-17 hours
- Infants (4-11 months): 12-15 hours
- Toddlers (1-2 years): 11-14 hours
- Preschoolers (3-5 years): 10-13 hours
- School age (6-13 years): 9-11 hours
- Teens (14-17 years): 8-10 hours
Of course, each child has individual needs. But these recommendations provide a general guide on optimal sleep duration. Prioritize regular bedtimes and wake times to help your child get enough quality rest.
Q: What if my child keeps getting out of bed at night?
Start by making sure basic needs are met at bedtime, such as going potty, having a calming bedtime routine, and ensuring the bedroom setup is optimized for sleep. Reinforce that it’s time to stay in bed with consistency and patience. Walk them calmly back to bed each time without too much interaction. Keep bedtime quiet, boring and dark. Minimize attention or rewards for getting up. Over time, they will learn to self-soothe and stay settled.
Q: How do I handle morning wake up struggles?
Make mornings easier by ensuring your child is getting adequate sleep duration. Put them to bed at an age-appropriate time to allow for sufficient rest. Make sure the sleep environment promotes quality sleep as well. Then use consistency, positivity and motivation around the set wake-up time. Natural light helps - open blinds and avoid hitting snooze to reinforce biological rhythms. Create uplifting morning routines your child looks forward to, like playing upbeat music, reading a book together or eating a nutritious breakfast.
Q: Why does my child have trouble falling asleep?
Difficulty falling asleep usually indicates sleep onset issues rather than sleep maintenance problems. Look at pre-bedtime habits first. Is your child getting enough physical activity and natural light exposure during the day? Are they consuming caffeine or eating heavily too close to bedtime? Does the bedroom have any sleep disrupting features like lights or noise? An overstimulating environment makes it hard for the brain to transition into sleep mode. Refine the daily schedule and bedtime routine to help your child relax their body and mind before bed.
Q: How do I transition my toddler from two naps to one?
Start condensing the nap schedule gradually. Limit the duration of one nap first to 30 minutes while keeping the other nap regular length. Over a week or two, decrease the short nap duration until you can eliminate it. Then condense the remaining nap as needed to avoid interfering with nighttime sleep. Wait until after the first dropped nap is fully adjusted before tackling the second transition. Take it slow, watch for tiredness signals, and time naps to reinforce night sleep.
Q: Should I wake my child from a nap if it’s close to bedtime?
Letting a late afternoon nap run too long can make it tougher for your child to fall asleep at bedtime. judge whether to wake them based on when they fell asleep and how long they typically nap. As a rule of thumb, naptime should end at least 3 hours before bedtime. So if your child takes 1.5-2 hour naps, time the start of the nap to end by late afternoon. If the nap extends too late, it’s better wake them gently after 1-1.5 hours to preserve nighttime sleepiness.
Q: How can I get my preschooler to sleep in their own bed instead of ours?
Make the transition gradually. Start with a bedtime routine focused on their own bed. Then let them fall asleep in your bed later in the night as needed. Over time, work on prolonging the duration they stay settled in their bed at the start of the night. Use a comfort object like a stuffed animal or blanket to ease separation anxiety. Stay patient - independent sleep skills take time to develop. Reward progress until your child can make the full night sleeping solo.
Q: Can sleep problems be a sign of an underlying issue?
While sleep struggles are common in childhood, persistent difficulties may sometimes indicate an underlying condition. Sleep apnea, restless leg syndrome, sleep anxiety, and other issues can disrupt rest. Look for patterns like loud snoring or breathing interruptions during sleep, trouble falling asleep coupled with anxiety, or extreme daytime drowsiness. Check with your pediatrician if sleep problems persist despite your best efforts. They can evaluate potential causes and guide next steps.
Q: How much exercise and outdoor time should my child get daily?
Experts recommend school-age children get 60 minutes of moderate to vigorous physical activity per day. This energizes the body, relieves stress, and prepares it for quality nighttime sleep. Outdoor play also helps balance circadian rhythms with natural light exposure. Aim to have your child be active and play outside for at least 1-2 hours daily. Turn off screens and promote creative, social, physical games for a healthy foundation of sleep.
Making small adjustments to optimize your child’s daily schedule, nighttime routine and sleep environment can make a big difference. Have patience through the process - healthy sleep habits take time to instill. But the benefits to their development, behavior and mood make it well worth the effort.