Expert Tips for Getting Kids to Sleep on Time

Kids need a good night’s sleep to grow and stay healthy. Most children require about 8-10 hours of sleep each night. With early school start times, it’s crucial to establish a timely bedtime routine. However, homework, playtime, and meals can often delay bedtime, leading to stressful mornings. Here are some practical tips to help your child sleep better and on time.

Establish a Consistent Bedtime Routine

Kids love routines. A consistent bedtime routine helps them feel secure and sets their body clock. It signals to your child that it’s time to wind down and sleep.

How to Create a Bedtime Routine

• Set a fixed bedtime: Choose a time that allows your child to get enough sleep. Stick to it every day, even on weekends.
• Start the routine early: Begin 30-60 minutes before bed with calming activities. Try a warm bath, brushing teeth, reading a story, or listening to soft music.
• Avoid stimulating activities: No screen time, running around, or loud games before bed. These can make it harder for your child to relax.

Create a Comfortable Sleep Environment

Your child’s bedroom should be a place that encourages sleep. Here are some tips to make it cozy and inviting:

• Keep the room dark and quiet: Use blackout curtains and remove noisy gadgets. A night lamp can help if your child is afraid of the dark.
• Maintain a comfortable temperature: Ensure the room is not too hot or too cold.
• Use a cozy bed and pillows: Let your child choose their favorite blanket or toy to feel safe.
• Limit distractions: Remove toys or devices that might keep your child awake.
• Involve them: Let your child help with activities like making their bed or filling a water bottle. This can make them look forward to bedtime.

Avoid Screen Time Before Bed

Screens emit blue light that tricks the brain into thinking it’s daytime. This reduces melatonin, the hormone that helps us feel sleepy. To help your child sleep early:

• Turn off all screens at least one hour before bedtime.
• Replace screen time with relaxing activities like reading or drawing.
• Lead by example—turn off your devices as well.

Promote Daytime Activities

Active children tend to sleep better at night. Encourage your child to play outside, run, jump, or engage in sports during the day. Physical activity helps use up energy and promotes deeper sleep. However, avoid vigorous exercise close to bedtime, as it can have the opposite effect. The best time for outdoor play is around 5 pm, when it’s cooler outside.

Monitor Their Diet

Food and drinks can affect sleep quality. Keep these tips in mind:

• Avoid giving sugary snacks or drinks in the evening, as they can cause a sugar rush.
• Limit caffeine (found in chocolate, cola, and some sodas) especially after mid-afternoon.
• Offer a light, healthy snack before bed if your child is hungry. A banana or warm milk are good options.
• Keep your child hydrated but reduce fluids an hour before bedtime to prevent nighttime awakenings.

Help Them Manage Stress

Sometimes children resist sleep because they feel anxious or stressed. Talk to your child about their day and feelings. Use calming techniques like deep breathing, gentle massage, or storytelling to help them relax. Creating a loving and supportive bedtime atmosphere can ease worries and help your child feel safe.

Be Patient and Consistent

Changing sleep habits takes time. Your child may resist at first, but stay calm and consistent. Avoid giving in to demands for extra playtime or screen time, as this will make the issue worse. Praise your child when they follow the bedtime routine well. Over time, their body will adjust, and sleeping early will become a habit.