How to Improve Kids’ Sleep Hygiene

Do your children have trouble falling or staying asleep? Do your kids feel sleepy during the day? It doesn’t matter your age—if you don’t get enough quality sleep, you are more likely to feel tired as you go about your day. That’s why it’s important to practice good sleep hygiene.

“Sleep hygiene” refers to good sleep habits. Parents should aim to establish healthy sleep habits for their children, especially since children require additional sleep for their growth and development. Healthy, quality sleep is important for your children’s physical and mental health; in can improve their mood, productivity, and alertness. Don’t worry—just like eating well, being active, and doing homework, good sleep habits can become part of your routine. Here are some tips to help your children feel more restful, agreeable, and ready to confront the many challenges of the day…

Be mindful of what you eat and when you eat –
Sleep hygiene begins early in the day. Make sure to have a fulfilling meal in the early evening or late afternoon, rather than late at night; this will give you time to digest your food before going to sleep. If you are hungry at night, a light snack or warm milk can help. The goal is not to go to bed feeling too hungry or too full. In addition, try to avoid caffeine, spicy food, or sugary snacks or drinks 4 hours before bedtime.

Establish a consistent sleeping environment –
A good environment will help prepare your children for a quality night’s sleep. First, establish the bed for sleeping and only sleeping—not for doing homework, going on social media, or reading. Provide a desk, chair, beanbag for these activities. Also, make sure that your children consistently sleep in their own bedroom. If you want to comfort them before they go to bed, go to their room and sit in a chair or sit on the floor. Kids need to learn that they are safe and can sleep on their own.

Practice no-screen time –
At least an hour before bed, turn off all devices. Devices like phones, tablets, and TVs engage the brain with exciting information. This stimulation triggers emotional and hormonal responses (such as adrenaline), which can reduce your children’s ability to fall asleep. By limiting screen time before bed, your children can unwind without being engrossed in a show right before bedtime. Have your children turn in their devices to the adult in the household at a consistent time, every night. Adults can charge the electronics in a separate room overnight; with the devices out of sight, kids won’t be tempted to get out of bed and check their screens.

Help your children get comfortable before bed –
Begin bedtime rituals by asking your children to prepare their rooms for bedtime. Turn down the lights and set the bedroom to a cool, comfortable temperature. Do your children like lightweight blankets or a thick, fluffy blanket? Do your children like to wear socks to stay warm? Turn on relaxing music and use a timer. Light yoga for 10-15 minutes and guided meditation for sleep can help your children wind down.  If your children are worrying about something, have them write it down, and then put it aside. There are many ways to help your children feel comfy as they go to bed.

Everyone can benefit from practicing healthy sleep habits. Good sleep hygiene is so important for children in particular, though it’s not always easy to get your children to bed. Improve your children’s sleep hygiene using these sleep strategies. The biggest takeaway is to establish a consistent routine; consistency is key to sleeping well! With a good night’s sleep, your children will feel more refreshed, alert, and ready for the day ahead!