Establish a Bedtime Routine
A consistent bedtime routine of 20-30 minutes can signal to a child’s body that it’s time to wind down and prepare for sleep. Activities like taking a bath, reading a book, or listening to calm music help kids relax before bed.
Limit Screen Time
Digital devices emit blue light that can suppress melatonin, making it harder to fall asleep. Avoid screens for 1 hour before bedtime – try a book, puzzle or board game instead.
Ensure the Sleep Environment is Quiet, Cool and Dark
Create an optimal sleep space for your child. Block outside light with blackout curtains; keep the room at a comfortable temperature, around 65° F; use white noise if needed to drown out disruptive sounds.
Set a Regular Bedtime and Wake-Up Time
Having consistent sleep and wake times regulates the body’s internal clock for better quality sleep. Establish an age-appropriate bedtime and avoid oversleeping on weekends which can disrupt your child’s rhythm.
Encourage Daytime Physical Activity
Regular physical activity helps kids sleep better at night. Aim for 60 minutes of play or exercise spread throughout the day – this helps them fall asleep faster and get higher quality rest.
FAQ
What is healthy amount of sleep for kids?
The National Sleep Foundation recommends 9-11 hours per night for school age children and 8-10 hours per night for teenagers.
How do I get my teenager to put their phone away at night?
Have an open conversation about the importance of unplugging before bed. Consider setting up a charging station outside the bedroom. Reward cooperation with fun weekend activities.
What can I do if my child is afraid of the dark?
Use a night light or keep a hall light on. Reassure them that their room is safe. Let them sleep with a comforting stuffed toy. Tell stories about characters who gain courage.
Are sounds machines effective for better sleep?
Yes, white noise machines or apps can help drown out disruptive noises for improved sleep. The consistent ambient sounds relax the nervous system.
How do I get my kid moving and active during the day?
Set a good example by staying active with them. Go for walks, bike rides or play backyard games as a family. Sign them up for a sport they enjoy. Put on fun music for impromptu dance parties.
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