Tips for Helping Children and Teens Sleep Better

Good sleep is essential for children and teenagers, helping them stay healthy, happy, and alert throughout the day. However, with modern distractions like digital screens and busy schedules, many young people can struggle to get the sleep they need. Here are 10 practical tips to help promote better sleep habits for children and teens:

1. Create a Relaxing Bedtime Routine
Establish a calming pre-sleep routine that starts at the same time every night. For younger children, this could include a bath, story, and bed. For older kids, try activities like chatting, reading, or listening to music.

2. Wind Down Before Bed
Encourage relaxation before bed. Older children can try reading, breathing exercises, or soft music to help them unwind.

3. Set Consistent Sleep Schedules
Regular bedtimes and wake-up times, even on weekends, help keep the body’s internal clock in sync, making falling asleep easier and more natural.

4. Keep Naps Short and Early
Most children stop napping between 3 and 6 years of age. For older children who nap, try to keep naps under 20 minutes and no later than early afternoon to avoid bedtime struggles.

5. Ensure They Feel Safe at Night
If your child fears the dark or bedtime, praise their bravery and consider using a night light or avoiding scary media before bed.

6. Control Noise and Light
Bedrooms should be quiet and dark. Dim the lights an hour before bed and limit screen time, as blue light from devices can delay sleep.

7. Avoid Clock Watching
Encourage your child to move clocks out of sight if they tend to check the time frequently at night, which can add to stress.

8. Watch Meal Timing
Serve dinner at a reasonable hour. A healthy breakfast in the morning can also help kick-start their body clock.

9. Get Plenty of Natural Light
Encourage outdoor activity during the day, especially in the morning, to help regulate melatonin levels and promote better sleep at night.

10. Avoid Caffeine
Limit caffeine consumption, particularly in the afternoon and evening, as it can disrupt sleep patterns.

If your child’s sleep issues persist or you are concerned about your child or teens sleep, consult a healthcare professional for further guidance.