Sleep Hygiene For Kids

To kids, sleep often seems like a disruption from their fun-filled lives. Or it can seem scary, or they only want to sleep with their limbs wrapped around you. Whatever’s keeping your kid (and you) up at night, there are ways to turn it around.

Sleep is how kids recharge; it fuels their brains, growth, moods and even immune systems. From supporting cognitive function and physical health to all the behavioural elements, it's important you set your child up for a good night's rest every night. While easier said than done, we have some ideas on how to help.

For all parents, but specifically those who are struggling to find a routine that gets their little ones to sleep, this guide is for you.

Understanding sleep needs across different ages

When you’re running on caffeine and chaos, it might feel unfair to think about your kid’s sleep, but as experts say, ‘sleep begets sleep. And that goes for both your little one and you.

How much sleep does your bundle of joy need each night?

• 4-12 months: 12-16 hours
• 1-2 years: 11-14 hours
• 3-5 years: 10-13 hours
• 6-12 years: 9-12 hours
• 13-18 years: 8-10 hours

Remember that these are general recommendations from the Canadian Paediatric Society (CPS) and the American Academy of Paediatrics (AAP). Your child's circadian rhythm might be different. If it's way different, it's a good time to chat with your doctor.

What is sleep hygiene and why does it matter?

Good sleep hygiene just means sticking to habits that make sleep easier. Think of it as a bedtime playbook. For kids, that means you’ll have to lead the routine (because discipline isn’t exactly their strong suit). And it's worth it. Mornings will be more productive, afternoons will be more pleasant, and evenings will be more relaxing.

Establishing a bedtime routine

Sleep medicine specialist Morgan Soffler cites a consistent routine as her most important piece of advice for creating healthy kids' sleep habits.

"Make sure you have a good bedtime routine, that bedtime is at about the same time every night, and that the wake-up times are similar as well," she says. "Consistency really is key when it comes to good sleep." This advice is backed up by research, which also shows that getting plenty of light during the day helps strengthen children’s circadian rhythms, teaching the body when to feel awake and when to wind down for sleep.

Quadruple board-certified medical doctor Raj Dasgupta gives parents pointers on how to establish a healthy sleep schedule for their children:

• Get homework out of the way early.
• Keep screens and snacks in check before bed.
• Let them burn off energy earlier in the evening.
• Stick to roughly the same bedtime and wake-up time.

What habits should be part of a healthy bedtime routine?

A good bedtime routine should last about 20 to 45 minutes, depending on your child’s age.

• For infants and toddlers, 20 to 30 minutes is usually enough time for a warm bath, pyjamas, feeding and a short story before bed.
• Preschoolers and early school-age kids do well with 30 to 45 minutes that include brushing teeth, reading together or a calm chat about their day.
• For older kids and teens, routines can be shorter (15 to 30 minutes), as long as they’re consistent and screen-free.

The key isn’t the length so much as the predictability. Following the same soothing steps each night teaches your child’s body when it’s time to wind down. Try to keep bedtimes and wake-up times within about 15 minutes of the same time every day, even on weekends. Over time, this consistency helps strengthen their natural sleep–wake rhythm, making it easier for them to fall asleep and wake up rested.

Creating the optimal sleep environment

The Sleep Foundation outlines some essentials that form the perfect atmosphere for proper rest, which goes for both adults and kids.

• Keep it cool: Around 18°C (65°F) is the sweet spot.
• Block noise: A fan or white noise machine helps drown out street sounds.
• Dim lights: Darkness helps the body make melatonin. If your kid’s scared, a small night light is fine.
• Comfy bedding: Soft sheets and breathable fabrics make a big difference

The impact of screens and when to turn them off

Although new research shows that blue light from screens might not actually keep us awake, it's still a good idea to put screens away before bed. How screens affect our sleep seems to have more to do with the brightness and what's on the screen. Anything that increases adrenaline is bad for bedtime. So play that calming podcast or bedtime story, but skip videos and games and keep the screen dim or off.

According to the Cleveland Clinic, putting devices away an hour or two before bed is a good rule, so your child's brain isn't still stimulated when they climb under the covers.

Diet and exercise and their link to sleep

What kids eat can affect how they sleep. And it's not just sugar and caffeine that can disrupt their dreams. Ensure that your child is eating a balanced diet rich in nutrients from whole foods to encourage a good night's sleep. If your little one is suddenly starving right before bed, opt for a lighter-fare bedtime snack like some fruit, nuts or a warm glass of milk.

Regular activity helps kids sleep better, but avoid intense play right before bed. It can crank up heart rate and make it harder to settle.

Sleep hygiene tips and tricks

Put everything you've learned into practice with these age-by-age tips.

Babies (0-12 months)

The earliest stages of your baby's life are when you'll likely have the least amount of control over their sleep habits and schedule. Luckily, there are things you can do to lay out a framework for healthy sleep habits later.

For instance, focusing on establishing a consistent bedtime routine rather than a strict bedtime is more effective in the earlier months. A simple, predictable routine helps your baby know what’s coming next: bath, feed, snuggle, sleep.

Another major tip is to focus on creating the proper sleep environment for your very little one, namely by ensuring that the surface they're sleeping on is firm and flat so they can sleep on their back.

Toddlers and young children (1-6 years)

This is the age where consistency is key. The habits that you help your kid build and maintain during this time can help mitigate bedtime resistance in the future. And that schedule should extend beyond bedtime. Try to keep mealtimes, naps and play roughly on schedule each day so their body stays in rhythm.

When bedtime arrives, their body will be ready even if their minds aren't. That's where baths, bedtime stories and cuddles come in.

Older kids, pre-teens and teens (7-18 years)

While children seven to nine years old may be able to maintain their usual bedtime routines, once they hit the pre-teen years, they enter the oh-so-delightful stage of their lives known as puberty, which changes everything for both kids and parents. Children's Hospital of Orange County reveals that after puberty, a teen's internal clock is shifted about two hours forward.

Between homework, screens and social lives, sleep can slide down the priority list. It helps to remind them that better sleep actually makes them sharper, calmer and happier, even if they roll their eyes when you say it.

When to seek professional help

It's important to be patient while implementing sleep hygiene practices into your child's routine, as healthy habits can take time to build. With that said, if sleep troubles persist despite routine and regular bedtimes, it might be a good idea to consult a pediatrician or sleep specialist afterward if needed.

Track your child’s sleep patterns for a week or two—how long it takes them to fall asleep, how often they wake up—then share that with your doctor.

Experts

• Morgan Soffler, sleep medicine specialist
• Raj Dasgupta, quadruple board-certified medical doctor