This guide provides practical tips and expert advice to help your child develop healthy sleep habits. Learn how to create a bedtime routine, rule out potential sleep disruptors, explore safe supplement options, and know when to seek professional help. With the right approach, better sleep is possible for the whole family!
What is sleep hygiene and why is it important?
Sleep hygiene refers to the nightly habits, behaviors, and routines that help children establish healthy sleep patterns. Consistent and structured sleep habits are essential for physical health, emotional well-being, and cognitive development. A well-rested child can better focus, regulate emotions, and engage in daily activities. By practicing good sleep hygiene, children can improve their ability to fall asleep, stay asleep, and wake up feeling refreshed, benefiting them and their families.
Benefits of good sleep
Supports Growth and Development – During sleep, the body releases growth hormones essential for physical and brain development. Poor sleep can impact height, muscle growth, and overall health.
Improves Emotional Regulation – Well-rested children better manage their emotions, reducing tantrums, anxiety, and mood swings.
Enhances Learning and Memory – Sleep helps process and retain new information, making it easier for children to focus and learn in school or therapy sessions.
Strengthens the Immune System – Sleep boosts the body's ability to fight infections, reducing the frequency of colds and illnesses.
Regulates Appetite and Metabolism – Good sleep balances hunger hormones, helping prevent overeating or picky eating tendencies.
Boosts Attention and Focus – Children who get enough sleep have better concentration, problem-solving skills, and impulse control.
Reduces Hyperactivity and Behavioral Issues – Poor sleep is linked to increased hyperactivity and difficulty following directions, often mimicking symptoms of ADHD.
Supports Sensory Processing – Children with sensory sensitivities may struggle more when sleep-deprived, making it harder to regulate their responses to stimuli.
How much sleep you need changes by age
Age group recommended hours of sleep per night
Infants (4-12 months): 12-16 hours (including naps)
Toddlers (1-2 years): 11-14 hours (including naps)
Preschoolers (3-5 years): 10-13 hours (including naps)
School-age children (6-12 years): 9-12 hours
Teenagers (13-18 years): 8-10 hours
Young adults & adults (18-64 years): 7-9 hours
Older adults (65+ years): 7-8 hours
Signs your child may have sleep issues
Takes longer than 30 minutes to fall asleep.
Wakes up multiple times during the night.
Starts their day WAY too early (before the sun’s up!).
Not getting enough sleep for their age.
Common causes of sleep deprivation in children
Inconsistent Sleep Schedule – Irregular bedtimes and wake-up times disrupt the body's natural sleep-wake cycle, making it harder for children to fall and stay asleep.
Overstimulation Before Bed – Engaging in high-energy activities, screen time, or intense emotions before bedtime can make it difficult for a child to settle down.
Sensory Processing Issues – Some children, especially those with sensory sensitivities, may struggle with textures (pajamas, bedding), lighting, or sounds in their sleep environment.
Medical Conditions – Conditions like sleep apnea, asthma, GERD, and restless leg syndrome can cause discomfort or frequent awakenings.
Anxiety and Emotional Regulation Challenges – Stress, anxiety, and difficulty self-regulating can interfere with sleep onset and quality.
Dietary Factors: Consuming caffeine, sugar, or heavy meals close to bedtime can make it difficult to fall or stay asleep.
Lack of Physical and Mental Activity – Children who do not get enough movement or mental stimulation during the day may struggle to feel naturally tired at night.
Night Wakings and Difficulty Self-Soothing – Some children wake frequently during the night and have trouble returning to sleep without assistance.
Co-Sleeping and Sleep Associations – If a child is used to falling asleep under specific conditions (such as being rocked or lying next to a parent), they may struggle to sleep independently.
Nightmares and Night Terrors – Fear-based wakings can disrupt sleep patterns, particularly in children who experience frequent bad dreams or night terrors.
Understanding sleep stages and cycles
Sleep occurs in cycles rather than a continuous state, with distinct stages that repeat throughout the night. It is divided into two main categories: rapid eye movement (REM) sleep and non-REM sleep.
Non-REM sleep consists of three stages, ranging from light to deep sleep. Stage 1 is the lightest, acting as the transition into sleep, while Stage 3 is the deepest and most restorative. During non-REM sleep, the body unwinds—heart rate and breathing slow, muscles relax, and blood pressure decreases.
REM sleep, where most dreaming happens, is marked by rapid eye movements, heightened brain activity, and temporary muscle paralysis. This stage plays a crucial role in memory consolidation and emotional processing.
Each sleep cycle lasts roughly 90 minutes and repeats multiple times throughout the night. Early cycles contain more non-REM sleep, while later ones include extended REM sleep. The distribution of sleep stages varies based on age, health, and individual factors.
First step to take: Rule out health issues that may be affecting sleep
If your child is struggling with sleep despite a solid bedtime routine, consider these possible health-related factors:
Sleep apnea (snoring, gasping, or pausing in breathing at night) – Consult a pediatric sleep specialist or ear, nose, and throat (ENT) doctor. A sleep study (polysomnography) may be needed.
Allergies or asthma (congestion or difficulty breathing) – Consult an allergist or pulmonologist for allergy testing or lung function tests.
Gastroesophageal reflux (GERD) (discomfort after eating, frequent waking) – Consult a pediatric gastroenterologist. Tests like a pH probe study or dietary evaluation may be needed.
Iron deficiency or restless leg syndrome (frequent movement at night, trouble settling down) – A pediatrician can order a ferritin blood test and recommend iron supplements if necessary.
Anxiety or sensory processing challenges (difficulty self-regulating for sleep) – Consult a pediatric occupational therapist or child psychologist for assessment and coping strategies.
If you suspect a health issue, consult your pediatrician first for an evaluation and referrals to the appropriate specialists.
Creating a bedtime routine that works
A structured bedtime routine helps children feel secure and prepares their bodies for rest. Consistency is key, as predictable routines help regulate the body's internal clock, making it easier to fall and stay asleep.
t a consistent bedtime and wake-up time (even on weekends). A steady sleep schedule trains the body to recognize when it’s time to wind down and when to wake up feeling refreshed.
Create a calming pre-bedtime ritual, such as:
Bath time (helps lower body temperature, signaling it’s time for sleep). Do Epsom Salt baths!
Reading a book (a quiet, screen-free activity that encourages relaxation).
Gentle stretching or breathing exercises (helps release tension and prepare for sleep)
Use a visual schedule to help your child know what to expect. Visual cues are especially helpful for children who thrive on routine and struggle with transitions.
Limit stimulating activities at least an hour before bed (e.g., screen time, loud play). Blue light from screens disrupts melatonin production, making it harder to fall asleep.
Ensure their sleeping space is comfortable, quiet, and dark (use blackout curtains if needed). A sleep-friendly environment supports deeper and more restful sleep.
Use white noise or calming music if they are sensitive to sounds. Consistent background noise can drown out sudden disturbances that might wake them up.
Offer a transitional object like a stuffed animal or weighted blanket if needed for comfort. These can provide security and help with self-soothing.
Building these steps into a daily habit requires patience and consistency. Start with small adjustments, introduce one change at a time, and reinforce the routine through repetition.
Epsom salts before bedtime
Adding Epsom salt to a bedtime bath can support relaxation and improve sleep quality. Epsom salt contains magnesium, which is absorbed through the skin and helps calm the nervous system, ease muscle tension, and promote relaxation.
For enhanced absorption and benefits, combining Epsom salt with baking soda can be even more effective. Baking soda helps neutralize skin acidity, allowing magnesium to be better absorbed and soothing the skin. This combination can be helpful for children with sensory sensitivities or struggle with winding down before bedtime.
Add 1-2 cups of Epsom salt and ½ cup of baking soda to warm bathwater, allowing your child to soak for 15-20 minutes before bed. Pairing this with a calming bedtime routine can further reinforce relaxation and improve sleep readiness.
Do's and Don'ts for better sleep
Do's
Encourage physical and mental activity during the day to ensure they are naturally tired.
Structured movement, such as outdoor play or sensory activities, can help expend energy in a healthy way.
Maintain a predictable and calming nighttime routine. This helps signal the brain and body that sleep time is approaching.
Offer a protein-rich snack if hunger affects sleep (like a small piece of cheese or nuts). Stable blood sugar levels can prevent nighttime awakenings.
Use relaxation techniques like deep pressure therapy or aromatherapy. Gentle massage or diffusing calming scents like lavender can promote relaxation.
Make the bedroom a sleep-only zone (avoid using it for stimulating activities). This strengthens the association between the bedroom and sleep.
Don'ts
Allow sugary snacks or heavy meals within 1-2 hours of bedtime. Sugar and refined carbs can lead to energy spikes that disrupt sleep.
Give caffeine (chocolate, soda, or tea) in the afternoon or evening. Caffeine can stay in the system for hours and interfere with sleep.
Engage in overstimulating activities before bedtime (e.g., video games, jumping on the bed). High-energy activities make it harder to settle down.
Use screens (tablets, TVs, or phones) at least an hour before bed. Blue light suppresses melatonin, delaying sleep onset.
Let bedtime become a battle—stay calm and consistent. If a child resists, maintain a firm but soothing approach to bedtime.
Supplements to try
While over-the-counter supplements do not require a prescription, they can still have side effects, and every child reacts differently. Always consult a healthcare provider before introducing any supplement.
Melatonin – A hormone that regulates sleep-wake cycles. It may help children who struggle to fall asleep but should be used short-term and under medical supervision. Contraindications: Not recommended for children with autoimmune disorders or those on immunosuppressive therapy. Melatonin can sometimes lead to nightmares because it increases the amount of time spent in REM sleep, the sleep stage where most dreaming occurs, which means there's a higher chance of experiencing both vivid dreams and nightmares when taking melatonin supplements.
Magnesium – Supports muscle relaxation and nervous system function. Can help with restless legs and overall relaxation before bed. Contraindications: High doses may cause diarrhea; should be avoided in children with kidney disorders.
L-Theanine – An amino acid found in green tea that promotes calmness and relaxation. It may help reduce anxiety that interferes with sleep. Contraindications: Should not be used with stimulant medications without medical guidance.
Chamomile or lavender – Used in teas, essential oils, or diffusers for relaxation. Chamomile has mild sedative properties. Contraindications: Chamomile may cause allergic reactions in children sensitive to ragweed.
Omega-3 fatty acids – Support brain function and may improve sleep regulation. Found in fish oil or algae supplements. Contraindications: Should be used with caution in children on blood thinners due to its potential effect on clotting.
When to seek medical help
If your child’s sleep difficulties are significantly impacting their daily life, it may be time to seek professional support. Consider consulting a healthcare provider if:
Your child wakes frequently throughout the night and struggles to fall back asleep.
Sleep issues persist despite consistent bedtime routines and environmental adjustments.
They exhibit extreme daytime sleepiness or behavioral challenges due to poor sleep.
There are concerns about underlying medical issues like sleep apnea or anxiety disorders.
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