How to Improve Kids’ Sleep
Why Sleep Matters for Kids
Good sleep fuels growth and learning, and knowing how to improve kids’ sleep can set them up for success. Research shows rest supports brain development, mood, and physical health in children.
The Science of Kids’ Sleep Needs
Kids need more sleep than adults—9-11 hours for school-age children—because it aids memory consolidation and hormone release, per pediatric studies.
Set a Fixed Bedtime
A consistent schedule aligns their body clock for easier sleep onset.
Create a Calm Routine
Stories or lullabies signal bedtime, reducing resistance.
Limit Sugar Before Bed
Avoid sweets late to prevent energy spikes that delay sleep.
Dim Room Lights
Soft lighting mimics dusk, boosting melatonin for rest.
Keep Tech Away
No screens an hour before bed—blue light disrupts kids’ sleep cycles.
Practical Steps for Better Rest
Parents can master how to improve kids’ sleep with simple tweaks. These habits foster healthy rest patterns that last.
Managing Daytime Activity
Active days tire kids naturally, but overstimulation close to bed can backfire, studies suggest.
Encourage Outdoor Play
Daylight and exercise enhance sleep quality—aim for an hour outside.
Avoid Late Naps
Skip naps after 3 p.m. for preschoolers to preserve nighttime sleep.
Use a Comfort Object
A stuffed animal or blanket can soothe anxiety at bedtime.
Keep Noise Low
A quiet room or white noise helps kids stay asleep longer.
Model Good Habits
Show kids your own wind-down routine—they mimic what they see.
With these tips on how to improve kids’ sleep, you can nurture their rest and well-being. Start small tonight.