Sleepy Time: Healthy Sleep Habits for Kids of All Ages

Your little one needs sleep to help support their growth and development! Their body is recovering from all of the activity from the day, so getting enough sleep means increased attention, improved mood and memory, and a boost in their mental and physical health. Good sleep hygiene affects learning, emotions, and much, much more.

Establishing healthy sleep habits for a better night’s sleep

A consistent bedtime routine

Creating a regular, healthy bedtime routine and a set bedtime are key to supporting your child’s sleep-wake rhythm. Try not to have a difference of more than an hour between bedtimes on weeknights and weekends. A set sleep regimen and sleeping habits can help your child relax so that they can fall asleep faster and deeper, with fewer nighttime awakenings. Start encouraging them to settle down an hour before bedtime so that they can focus on quiet activities like reading or journaling after preparing for bed. This consistent approach signals that it’s time to transition to nighttime rest.

Create an ideal bedroom environment for good sleep

You want to make sure your little bee is as comfortable as can be at night! Ensure they’re not too hot or too cold, and set up their bedroom so that it’s cool, quiet, and dark. Darkness helps let their natural melatonin levels rise, which helps them fall (and stay) asleep. Consider blackout curtains to keep out light, and a small nightlight in case they’re not fully comfortable in the dark. A calming environment free from disruptions promotes a more restorative, peaceful sleep, so make sure they’re set up for success!

Avoid electronics before bed

Screens contain “blue light,” which can interfere with your child’s melatonin production. Make sure there are no electronics like TVs, tablets, or smartphones in the room that will disrupt their bedtime routine.

Teach your child how to sleep

It’s not uncommon for your child to wake up in the middle of the night but encourage them to stay in their own bed and go back to sleep on their own. Consider a stuffed toy animal or nightlight to help them feel secure. This teaches them how to self-soothe and sleep more independently. Explore our Baby Bedtime routine article for more tips and tricks.

Don’t make bedtime a game

Does your child keep getting out of bed and refusing to sleep? Firmly remind them that sleep is not a game. Bedtime procrastination can disrupt your toddler’s bedtime routine and lead to exhaustion the next day, so limits should be communicated and enforced.

Keep kids active

Exercise during the day can help tire out your little bees so they’re ready to sleep at night. Staying active supports healthy sleep habits by promoting better physical and mental health. Be sure to avoid active play before bed—making it harder for them to fall asleep.

Choose a light bedtime snack

A light snack before bed may be just the thing to soothe your little bee and prevent hunger pangs from waking them up. Consider options like warm milk with a banana or a handful of nuts to help promote good sleep hygiene. Be sure to avoid sugary beverages and sodas, especially 3-4 hours before bedtime, as they may interfere with sleep. Large meals right before bed can cause indigestion, leading to your child to toss and turn in discomfort.