Good sleep is essential for children’s growth, learning, and overall health. Establishing consistent nighttime habits can make bedtime smoother and help kids get the rest their bodies need. Here are a few strategies that can make a big difference.
1. Limit screen time before bed.
Electronics such as tablets, TVs, and phones give off blue light, which can make it harder for kids to fall asleep. Try turning off screens at least 1–2 hours before bedtime. Many devices also have “night mode” or blue light–dimming features that can help if evening use is unavoidable.
2. Create a calming routine.
A predictable 20–25-minute routine before bed helps signal to kids that it’s time to wind down. Doing the same steps in the same order builds consistency and comfort. For example:
Brush teeth for two minutes
Change into pajamas
Engage the senses: a fuzzy blanket for touch, a favorite lotion or calming essential oil for smell, a small snack or fun toothpaste flavor for taste, soothing background sounds for hearing, and a bedtime story for sight
3. Set up a restful sleep environment.
A cool, dark, and quiet room is best. White noise, blackout curtains, or a small fan can help create a consistent atmosphere that encourages sleep.
How much sleep does your child need?
Ages 4–12 months: 12–16 hours (including naps)
Ages 1–2 years: 11–14 hours (including naps)
Ages 3–5 years: 10–13 hours (including naps)
Ages 6–12 years: 9–12 hours
Ages 13–18 years: 8–10 hours
Building healthy sleep habits early on can set kids up for a lifetime of better rest—and happier mornings for the whole family.