7 Sleep Hygiene Tips to Help Your Kids Have Better Sleep

There have been nights when you have finished reading a storybook or your child has not fallen asleep despite your best efforts. You are not alone. Many parents struggle with bedtime confusion, restless nights, and early morning wake-ups. However, it is not just bedtime that is the root of the problem, but sleep hygiene habits that are usually responsible.

In such a situation, it becomes very important that you help your child develop good sleep hygiene habits. This is an effective way to help improve the child’s sleep cycle. Think of it like brushing teeth, something that is done constantly, not just when there is a problem. Similarly, with the right routine and structure of bedtime for children, your child can fall asleep early, sleep for a long time, and wake up happy. Today, we will focus on the issue of kids’ bedtime routines. How can we help children develop good sleep hygiene habits? Here we have mentioned 7 sleep hygiene tips to help your kids have better sleep and address the children’s sleep problems. Let’s have a look:

Sleep Hygiene Tips to Help Your Kids Have Better Sleep

• Establish a Consistent Bedtime Routine for Kids
• Set Up a Calm and Sleep-Friendly Bedroom Environment
• Reduce Screen Time to Support Better Sleep
• Offer Healthy, Sleep-Friendly Evening Snacks
• Promote Daily Physical Activity for Quality Sleep
• Use Relaxation Techniques to Help Kids Wind Down
• Identify and Address Ongoing Children’s Sleep Problems

Establish a Consistent Bedtime Routine for Kids

There are many ways to promote good sleep hygiene in children, the most important of which is to create a fixed bedtime routine for children. A fixed sleeping routine is not just about creating it but also about following it regularly. Many studies have shown that children thrive on routine, and following the same calming activities every night helps their brains understand when it is time to sleep. This will greatly improve the sleep cycle of children. There are many ways to try to establish a fixed sleep routine, some of which are mentioned below:

• Put them to sleep in comfortable clothes
• Read a bedtime story
• Brush your teeth before bed
• The home environment should be quiet at bedtime
• Follow the same time even on holidays

Set Up a Calm and Sleep-Friendly Bedroom Environment

For children, the bedroom is not just a place to sleep, but a place where they get rid of their day’s fatigue. They express their thoughts to their parents, and after a peaceful, deep sleep, big dreams grow in their little eyes. In such a situation, the bedroom should be very special. For example, the bedroom should be a comfortable place that is comfortable for the child, and the child can feel calm there. According to experts, a calm and dimly lit environment can make a big difference in your child’s ability to fall asleep and stay asleep. To improve sleep hygiene for young children and sleep quality for older children, you can take these measures:

• Keep the lights in the room dim
• Keep the room temperature according to the weather
• Use a white noise machine to block out sudden noises
• Keep distracting toys and electronic devices away from children

Reduce Screen Time to Support Better Sleep

Nowadays, a common problem is seen among children, and that problem is their special attachment to the phone. Whether it is asking for the phone as soon as they return from school, or insisting on watching TV. Yes, nowadays the screen time of children is increasing, which is a problem in itself. Excessive screen time affects the kids’ bedtime routine to a large extent. Therefore, it is important to keep children away from TV and phone before sleeping. According to experts, electronic devices like tablets, TVs, and smartphones emit blue light, which reduces the production of melatonin in our bodies. This is the same hormone that makes us sleep. Therefore, for better sleeping habits of children, keep children away from electronic devices at least 1 hour before sleeping. Instead, you can engage them in quiet, screen-free activities like coloring, solving puzzles, or reading books together.

Offer Healthy, Sleep-Friendly Evening Snacks

There is a saying that goes like what you eat! To a large extent, this is true because what we eat has a direct impact on our body and routine. Children are also not untouched by this effect. In fact, what your child eats before sleeping can have a direct impact on their sleep. Understand it like this: heavy, sweet, or caffeinated snacks (even a small amount of chocolate) can affect the sleep pattern. Therefore, it is important to keep children away from fried snacks and caffeinated substances before sleeping. Instead, you can give them healthy options like turmeric milk, oatmeal. These small steps will help you build a healthy sleep schedule for kids.

Promote Daily Physical Activity for Quality Sleep

Children’s daily routine affects their sleep cycle a lot. In fact, children who are physically very active during the day, fall asleep early and deeply at night. Since active play, outdoor activities and exercise consume energy and it helps in controlling the sleep cycle. Therefore, parents are advised to involve children in sports or any activity outside the house for at least 1 hour a day. This includes many activities such as:

• Playing outside
• Riding a bicycle or walking
• Dancing
• Swimming

However, it must be kept in mind here that these high-energy activities should not be done just before sleeping.

Use Relaxation Techniques to Help Kids Wind Down

Have you ever felt that your child is restless or his behavior has become irritable? Then these relaxation techniques can be helpful for you. Actually, these techniques contribute greatly to your child’s bedtime routine and promote good sleeping habits. Now the question in your mind will be, how will all this happen? For this, you can try the following activities:

• Regular exercise
• Light stretching or yoga
• Listening to soft music or soothing stories
• Use of a child-friendly meditation or mindfulness app

These small activities teach children to calm their bodies and mind, which will prove beneficial for their future.

Identify and Address Ongoing Children’s Sleep Problems

Occasional sleeplessness is normal, but if it becomes a daily occurrence, it is something to look into. In fact, children’s persistent sleep problems, such as persistent insomnia, loud snoring, frequent nightmares, or getting scared while sleeping, are common. If you are noticing this problem in your child, do not ignore it. First, do primary care for the child, and if the problem still persists, consult a paediatrician without delay. Addressing these concerns early can help ensure that your child’s healthy sleep schedule stays on track.

Sweet Dreams Ahead!

Helping your child develop better sleep habits may take some time and patience, but the benefits are worth it. With these simple and practical sleep hygiene tips for kids, you’re setting the foundation for more peaceful nights, brighter mornings, and healthier days ahead. Remember, small adjustments can lead to significant improvements. Whether you’re implementing a calming bedtime routine for kids, limiting screens before bed, or simply creating a cozier sleep environment, each step brings your child closer to a better night’s rest.

FAQs

What is sleep hygiene for children?

The term sleep hygiene refers to the daily habits that help children sleep well. Such as a calm bedtime routine, a comfortable sleeping place, and minimizing screen use before bedtime. It’s all about creating an environment for healthy and restful sleep.

How can I improve my child’s sleep routine?

First, you need to know what your child’s sleeping routine is currently. You need to take steps accordingly. For example, keep bedtime consistent, even on weekends. Create a simple, relaxing routine—bath, pajamas, story, bed—and avoid looking at screens an hour before bedtime. A calm, relaxing evening helps children sleep better.

Why is sleep hygiene important for children?

Good sleep helps children grow, concentrate, and feel better. Poor sleep can lead to irritability, learning difficulties, and health problems. Obviously, healthy habits now lead to better sleep throughout life.

How much sleep do children need according to their age?

According to experts, children’s sleep time can vary according to their age.

• Toddlers: 11-14 hours
• Preschoolers: 10-13 hours
• School age: 9-12 hours
• Teens: 8-9 hours

If they are irritable or tired during the day, they may need more rest.

What are some healthy bedtime habits for young children?

Below are some healthy habits for better sleep in young children:

• Follow a routine, such as bathing, brushing teeth, reading books, etc.
• Exercise regularly
• Keep the room quiet and screen-free, and avoid sugary snacks before bedtime
• Quiet and regular evenings help children feel secure and ready for sleep