The Bedtime Battle

For many families, bedtime can feel more like a battle than a peaceful ritual. Whether it’s toddlers resisting sleep out of fear or teens glued to their screens, sleep struggles are common across all age groups. But getting enough rest is essential for children’s health, behavior, and academic performance. The good news is that most kids can be encouraged to improve their sleep habits with a few simple ideas and a routine that works.

Older Infants (≥ 6 months) and Toddlers: Establishing Healthy Habits Early

For infants, sleep training should start early. It’s important to put babies to sleep while they are still awake, allowing them to learn how to self-soothe and fall asleep on their own. Here are some key tips:

• Establish a consistent routine: Put your baby to sleep the same way during the day as you would at night.
• Create a calm environment: Make sure the room is quiet and dark and avoid picking up your baby as soon as they cry. Check their needs and then allow them to settle back to sleep on their own.
• Self-soothing: When babies wake up in the middle of the night, let them try to fall back asleep without picking them up immediately. This helps them learn to self-soothe and reduces nighttime disruptions.

Younger Children: Creating a Calming Routine

For preschoolers, a calming bedtime routine is key. Consistent routines signal to the body that it’s time to wind down, making it easier for kids to fall asleep. Here’s how to create a bedtime routine for younger children:

• Relaxing activities: A warm bath, brushing teeth, and reading a book can help your child relax. We recommend starting these routines one or more hours before your desired bedtime.
• Quiet time: Dim the lights and say goodnight, giving your child time to fall asleep independently.
• No screens: Avoid placing TVs or other electronic devices in your child’s bedroom. Studies show that children who stick to regular bedtimes perform better academically and behave better.

School-Age Children (6-12 years old): The Importance of an Early Bedtime

School-age children typically need 9-11 hours of uninterrupted sleep for optimal health and performance. Unfortunately, many kids have packed schedules, with homework, extracurricular activities, and late dinners cutting into their sleep time. Here’s how to ensure they get enough rest:

• Set an 8 p.m. bedtime: Aim for children to be in bed by 8 p.m. to get the required amount of sleep.
• Avoid late-night activities: Encourage a calm, screen-free evening routine to help your child wind down.
• No sleep debt: Children cannot “catch up” on sleep over the weekend. Consistent rest each night is crucial for physical and mental well-being.

Teens: Overcoming Sleep Disruptors

Teens often face unique sleep challenges, including overstimulation from screens and caffeine. Teenagers need around 8-10 hours of sleep, but many don’t get enough due to late-night activities and distractions. To help teens get better sleep:

• Limit screen time: Encourage turning off all technology at least one hour before bed. Technology use can interfere with the production of sleep hormones.
• Reduce stimulants: Avoid caffeine, energy drinks, or chocolate starting as early as the late afternoon as these can make it harder to fall asleep.
• Encourage physical activity: Active kids tend to sleep better. Increase outdoor play or exercise to help teens feel tired and ready to sleep by nighttime.
• Set boundaries for technology: Collect devices by 9 p.m. or set a specific time for technology use, allowing teens to rest and recharge without the distractions of social media or gaming.

General Tips for Better Sleep for All Ages

• Consistent bedtime: Set and stick to a regular bedtime for each child.
• Limit screen time: Keep screen use to two hours or less per day.
• Avoid stimulants: Keep caffeine, sugar, and energy drinks out of your child’s routine, especially in the evening.
• Get moving: Aim for at least one hour of physical activity every day to help your child unwind at night.
• Talk to your doctor before using sleep aids: Not all over-the-counter medications for sleep are beneficial and can cause side effects. Before giving your child a medication or herb (like melatonin), talk to your doctor.

Getting a good night’s sleep is essential for a child’s growth, behavior, and academic success. Establishing and sticking to a bedtime routine can make all the difference. With a little patience and consistency, bedtime battles can be reduced, helping both parents and children look forward to a peaceful, restful night’s sleep.