How to Improve Sleep for Your Child

Expert Author
Dr. Tamara Zach Neurologist | Neurology with Special Qualifications in Child Neurology Phoenix, AZ

Dr. Zach is a pediatric neurologist specializing in seizures, tics and migraine headaches. She received her medical degree from the State University of New York Downstate College of Medicine in Brookl ...

Sleep is vital for children’s health and development, but many kids struggle to get enough quality sleep. Poor sleep can affect their mood, behavior, learning, and growth. Fortunately, there are some simple strategies that parents can use to help their children sleep better. Here are some tips to improve your child’s sleep:

  • Establish a regular bedtime and wake-up time. Having a consistent sleep schedule helps your child’s body clock adjust to a natural sleep rhythm. Try to keep the same bedtime and wake-up time every day, even on weekends and holidays.
  • Create a relaxing bedtime routine. A bedtime routine can help your child wind down and prepare for sleep. It can include activities such as taking a bath, brushing teeth, reading a story, or listening to soothing music. Avoid stimulating or exciting activities, such as watching TV, playing video games, or doing homework, close to bedtime.
  • Make the bedroom comfortable and dark. Your child’s bedroom should be quiet, cool, and cozy. Use curtains, blinds, or shades to block out any outside light. You can also use a fan, white noise machine, or soft music to mask any distracting noises. Make sure the bed is comfortable and has enough pillows, blankets, and sheets.
  • Limit screen time and caffeine intake. Screens, such as TVs, computers, tablets, and phones, can emit blue light that can interfere with your child’s sleep hormone, melatonin. Caffeine, found in coffee, tea, soda, energy drinks, and chocolate, can also keep your child awake and alert. Avoid exposing your child to screens or caffeine for at least an hour before bedtime.
  • Encourage physical activity and healthy eating. Physical activity and healthy eating can promote your child’s overall well-being and sleep quality. Encourage your child to get at least 60 minutes of moderate to vigorous exercise every day, preferably in the morning or afternoon. Avoid heavy or spicy meals close to bedtime, as they can cause indigestion or heartburn.
  • Be supportive and patient. Changing your child’s sleep habits may take some time and effort, but it will be worth it in the long run. Be supportive and patient with your child, and praise them for their progress. If your child has persistent or severe sleep problems, consult your doctor or a sleep specialist for advice.