Creating Healthy Sleep Routines for Kids

Sleep plays an important role in the physical growth, learning, attention, and emotional regulation of kids. Good and consistent bedtime routines can help children feel secure and fall asleep more easily, getting the sleep they need for their well-being.

Why Sleep Matters for Children

The Connection between Sleep and Overall Well-Being

Sleep supports physical growth and development, and the quality of sleep helps them focus, learn, and retain information. With more sleep, the brain is able to support emotional regulation and becomes more resilient to stress.

4 Signs a Child May Not Be Getting Enough Sleep

If you think your child might be struggling with sleep, here are some signs that let you know it might be time to start looking at creating a sleep routine.

1. Difficulty waking up in the morning
2. Irritability or mood changes
3. Trouble concentrating at school
4. Increased daytime fatigue or hyperactivity

If any of these signs persist for over two weeks, reach out to a healthcare provider.

How to Create a Healthy Sleep Routine for Kids

Build a Consistent Bedtime Schedule

For sleep routines that work, aim for consistency. Children tend to feel better, listen better, and act better when they know what to expect.

• Put your child to bed and wake them up at the same time every day (including weekends) whenever possible.
• Avoid big shifts in timing. Keep your kids awake on the weekend within one to two hours of normal school days.
• When possible, start winding down before your child becomes overtired or cranky.

Cultivate a Calming Bedtime Routine

Winding down before bedtime lets children know that it is time for sleep.

• Dim the lights and put away distractions (toys, flashlights, games).
• Turn off all screens—phones, tablets, and TVs—at least 60 minutes before sleep time.
• Have them take a warm bath and put on pajamas. Read a book together, sing a soft, short song, or talk quietly before bedtime.

Support Health Sleep Habits Through the Day

What happens during the day impacts sleep at night.

• Encourage regular physical activity. Walks, sports, and playground play are all good activities.
• Have meals and snacks at consistent times throughout the week and weekends, whenever possible.
• Consider caffeine content in foods and beverages and be mindful of when in the day they consume these.

What to Do When You Can’t Follow Routine

Whether you are traveling, on vacation, or maybe have guests staying over, there might be times when your usual bedtime routine can’t happen in the same way. When routine can’t be kept, remember:

• Keep one or two comforting parts of the usual routine. Read the same story, or bring a favorite blanket or stuffed animal.
• Be patient! Children thrive in routine and can struggle with changes. Give them extra space to feel their feelings.
• Don’t put pressure on yourself or your child if bedtime isn’t perfect. Your routine will be there when you get back!

Sleep will vary from kid to kid, and from age to age. Try out a routine and adjust as needed depending on individual needs. Feel confident that your children is getting sleep that helps them grow, learn, and thrive!