1. Create a Consistent Bedtime Routine

A predictable bedtime routine signals to children that it’s time to wind down. This routine might include activities such as:

• Taking a warm bath
• Brushing teeth
• Reading a bedtime story
• Listening to calming music
• Practicing deep breathing exercises

Consistency is key—try to start the routine at the same time each night to regulate your child’s internal clock. Additionally, using a visual bedtime chart with pictures can be helpful for younger children who may struggle with following verbal instructions.

2. Set a Regular Sleep Schedule

Going to bed and waking up at the same time every day, even on weekends, helps reinforce a stable sleep pattern. Irregular sleep schedules can disrupt the body’s natural circadian rhythm, making it harder for children to fall asleep and wake up feeling refreshed. Parents should also avoid letting children sleep in too long on weekends, as this can make Monday mornings particularly difficult.

3. Create a Sleep-Friendly Environment

A child’s bedroom should promote relaxation and restfulness. Consider these tips:

• Keep the room dark, quiet, and cool (between 60-67°F or 16-19°C)
• Use blackout curtains to block out excessive light
• Minimize noise with white noise machines or soft music
• Ensure a comfortable mattress and pillows
• Remove electronic devices and distractions

In addition, allowing children to choose their own cozy bedding or stuffed animals can make their sleep environment more inviting.

4. Limit Screen Time Before Bed

Blue light from screens (TVs, tablets, smartphones) can interfere with melatonin production, making it harder for children to fall asleep. Aim to turn off screens at least one hour before bedtime and encourage relaxing activities instead, such as drawing, puzzles, or quiet reading. Using a “no screens in the bedroom” rule can further help reinforce this habit.

5. Encourage Physical Activity During the Day

Regular exercise helps children expend energy and improves their sleep quality. Activities like playing outside, riding a bike, or engaging in sports can help them fall asleep faster and stay asleep longer. However, avoid intense physical activity too close to bedtime, as it may be stimulating. Instead, opt for gentle stretches or yoga to help children transition into relaxation mode.

6. Be Mindful of Caffeine and Sugar Intake

Caffeinated beverages and sugary foods can interfere with sleep. Avoid giving children sodas, energy drinks, or chocolate close to bedtime. Instead, opt for sleep-friendly snacks like a banana, warm milk, or whole-grain crackers. Providing a well-balanced dinner with proteins and complex carbohydrates can also prevent hunger-related sleep disturbances.

7. Address Nighttime Fears and Anxiety

Some children may struggle with bedtime due to fears or anxieties. Reassure them by:

• Using a nightlight for comfort
• Allowing a special stuffed animal or blanket for security
• Practicing relaxation techniques like deep breathing or guided imagery
• Talking through any worries they may have before bed

Additionally, reading books that address common childhood fears can help children feel more secure and less afraid of the dark or being alone at night.

8. Model Good Sleep Habits

Children often imitate their parents’ behaviors. By prioritizing your own sleep health, you set a positive example for them. Maintain a consistent bedtime, avoid screens before sleep, and create a relaxing nighttime routine for yourself. Making sleep a family priority reinforces its importance and encourages children to follow suit.