Sleep Guidelines for Children and Teens

child girl sleeps in her bed with a toy teddy bear in morning

Fostering and maintaining healthy sleep habits is not only crucial for your child’s overall health and well-being, but it also plays a vital role in their cognitive development and emotional stability. By implementing the following tips, you can create a conducive sleep environment and establish a consistent bedtime routine that will promote optimal sleep for your child.

Establish a Bedtime Routine

As parents, we all strive to provide our children with the best possible foundation for a healthy and happy life. One aspect often overlooked of this foundation is the importance of a consistent bedtime routine. This can include activities like reading a book, taking a warm bath, or listening to calming music. It is also beneficial to have a regular daily routine. The same waking times, meal times, nap times (if appropriate), and play times will aid in your child feeling secure and comfortable. This can increase the likelihood of a smooth transition to sleep.

Create a Sleep-Conducive Environment

Make sure your child’s bedroom is cool, dark, and quiet. Consider using blackout curtains, a white noise machine, or a fan to create a comfortable sleeping environment. Do not fill your child’s bed with lots of toys. One or two items can be in the bed with your child as a transition object for sleep to ease their anxiety. Cribs should be free of bumpers, pillows, or toys which pose safety concerns. Help your children develop a strong understanding that their crib or bed is meant for sleep and not for engaging in playful activities.

Limit Screen Time

The blue light emitted by electronic devices can interfere with your child’s sleep. Encourage your child to avoid screen time for at least an hour before bedtime.

Integrate Exercise into Your Child’s Daily Routine

Regular exercise can help your child sleep better at night. Encourage them to get outside and play or participate in physical activities they enjoy.

Avoid Overscheduling

Many children today find their lives are overprogrammed. Juggling homework, clubs, sports, music lessons, and tutoring, they are left with little to no time to decompress and unwind before going to bed.

Set Boundaries Around Bedtime

It’s important to set clear boundaries around bedtime and enforce them consistently. This can include things like turning off electronics, brushing their teeth, and getting into bed at the same time every night. Irregular sleep schedules can disrupt your child’s circadian rhythm, making it harder for them to fall asleep and wake up. It’s best to encourage a consistent sleep schedule, even on weekends.

Dietary Concerns

Children less than 1 year of age should not be put to bed with a bottle of milk, juice or formula. Anything other than water in the bottle at bedtime can lead to tooth decay. It is recommended to wait until your child is at least six months old before introducing solid foods. Offering solids too early may lead to discomfort and difficulty in digestion, potentially resulting in stomachaches that can disrupt sleep. Older children should avoid eating a heavy meal, drinking caffeine, or drinking sugary beverages before bedtime as it can interfere with their sleep. Encourage your child to finish meals and drinks at least 2-3 hours before bedtime.

Make Sleep a Priority

Pulling an all-nighter and working on a science fair project with your child may not be sending the right message. Let them see that you make sleep a priority for yourself along with proper diet and exercise. Teenagers require more sleep than they are currently getting. Be an advocate for better high school start times that would allow teenagers to get adequate sleep. By establishing healthy sleep habits and following these tips, you can help your child get quality sleep vital for their growth, development, and overall well-being.

Dr. Lawrence Bergman is a proud member of the TopLine MD Alliance practicing Pediatric Care in Palm Beach County at Bergman Pediatrics.

The TopLine MD Alliance is an association of independent physicians and medical practice groups who are committed to providing a higher standard of healthcare services. The members of the TopLine MD Alliance have no legal or financial relationship with one another. The TopLine MD Alliance brand has no formal corporate, financial or legal ties to any of the affiliated physicians or practice groups.