Sleep Hygiene For Kids

It’s normal for kids and teens to go through phases where they struggle to get a good night’s sleep. Sometimes, working on healthy sleep habits — also known as sleep hygiene — is enough to help them get better sleep. Everyone can benefit from working on sleep hygiene, especially kids and teens with insomnia. To help kids and teens get a better night’s sleep, encourage them to try the following.

1. Keep the bedroom cool, dark, and quiet. If there’s noise and light that can’t be avoided, try giving your child earplugs and a sleep mask. Run an air conditioner or a fan to keep the room cool (unless your child sleeps better in a warm room).

2. Limit naps for older children. Unless your child really needs to catch up on sleep (such as when recovering from illness or injury), it’s best to avoid daytime naps. Napping during the day most likely will keep kids up at night because they probably won’t feel very sleepy.

3. Limit bright lights and electronics at night. Try to use dim, warm-colored lights in the evening, such as dimmable lights that have soft or warm bulbs. Limit bright lights and blue light from electronic devices, and use the “night setting” if the device has one. Experts recommend putting any screens away at least an hour before bedtime.

4. Follow a bedtime routine. This might include activities like taking a warm bath or shower, listening to relaxing music, drinking chamomile tea, deep breathing, or light stretching. Anything that helps your child unwind and feel calm could work, and the routine could just be one or two activities.

5. Plan for enough time in bed. School-age kids need about 9–12 hours of sleep per night, while teens need about 8–10 hours. Note: Some kids and teens need more sleep than others, so those who are often tired may not be staying in bed long enough.

6. Get out of bed when all else fails. When kids and teens are still wide awake after lying in bed for 30 minutes, or feeling anxious or frustrated, getting out of bed is actually a good idea. The bed is a place to feel relaxed and sleepy, not a place for tossing and turning. If they get out of bed and do something relaxing or boring, it can help bring about a feeling of sleepiness.

When trying these new habits, choose just one or two to start and add more as they become routine. Overwhelming kids with a long to-do list may cause stress and they’re not likely to stick with it. Let your child decide what seems doable for now, and make the changes gradually.

Allison Green
Boston Tutoring Services