By Tanni Haas, Ph.D.
For children to successfully navigate their lengthy school days, adequate rest is essential. Unfortunately, many children grapple with sleep difficulties. The American Academy of Pediatrics reports that around 15-25% of kids frequently find it hard to either fall asleep or stay asleep. Fortunately, there are various strategies parents can employ to foster better sleep habits in their children. Here are some expert recommendations:
Establish a regular sleep routine
It’s important to maintain a stable sleep routine for your children. Child psychologist Dr. Alison Baker emphasizes that “consistency is key for developing healthy sleep patterns.” Parents should encourage their kids to stick to the same bedtime and wake-up time every day, weekends included. “If a child’s sleep routine shifts significantly on weekends—such as staying up late and sleeping in until the afternoon—transitioning back to a normal schedule on Sunday night can be very difficult,” warns Professor Juliann Garey from NYU.
Restrict afternoon napping
Try to limit naps in the afternoon, even if kids feel fatigued after school. Long naps can disrupt their ability to sleep at night, making it harder for them to adhere to their regular bedtime. If they must nap, suggest limiting it to a brief period. “Napping over 20 minutes,” states child psychologist Dr. Daniel Lewin, “can disrupt their nighttime sleep cycle.”
Disconnect electronics before bedtime
Devices like cellphones and laptops often impede children’s ability to fall asleep at night. The issue lies not only in their engagement with social media, gaming, or texting, but also in the blue light emitted by these devices, which hinders melatonin production and affects their sleepiness. Experts recommend that children refrain from using electronic gadgets well ahead of bedtime. Dr. Lewin advises maintaining at least an hour of device-free time before sleep.
Parents might worry that kids will resist this rule, but that’s often not the case. Beata Mostafavi from C.S. Mott Children’s Hospital notes that many children feel relieved when their parents impose limits on phone use, as this alleviates the pressure to stay connected with social updates. In fact, according to clinical psychologist Dr. Jeff Nalin, “A lack of access to electronics and social media may lead your child to feel bored enough to go to bed on their own.”
Charge devices outside the bedroom
To reduce the temptation of using phones or laptops in bed, ensure these devices are charged in areas outside the bedroom. “Consider having your child leave their device in a different part of the house,” suggests registered nurse Mary Sweeney. “This approach will discourage them from reaching for it after the lights go out.”
Reorganize homework tasks
To minimize electronic use during evening hours, have your children complete assignments requiring online access during the afternoon hours and save offline tasks for later. Encourage them to tackle most homework right after returning home from school to allow relaxation time in the evening. “Anything that can prevent kids from working on significant assignments at the end of the day,” Ms. Mostafavi advises, “will help facilitate a smoother transition to bedtime.”
Establish a calming bedtime routine
As bedtime approaches, have children engage in a consistent routine to signal to their bodies that it’s time to sleep. According to Ms. Mostafavi, such a routine helps “prepare their body for sleep and communicates to the brain that it’s time to rest.” Options might include activities like a warm bath, breathing exercises, or journaling before bed.
Limit caffeine consumption
Encourage children to reduce their caffeine intake, particularly in the afternoon and evening. They should avoid energy drinks, which can contain even more caffeine than coffee or tea. “If they want something warm to sip on,” says Kevin Asp, founder of SomnoSure, a company specializing in sleep medicine, “suggest a nice cup of herbal tea. A couple of strong cups of tea can assist them in winding down.”
If they awaken at night …
Should your child awaken in the middle of the night and seek comfort, encourage them gently to return to their own room, advises clinical psychologist Dr. Anna Loiterstein. It’s important to make their bedroom the primary space associated with relaxation and rejuvenation.
About Tanni Haas, Ph.D.
Tanni Haas, Ph.D., is a professor in the Department of Communication Arts, Sciences and Disorders at Brooklyn College, part of the City University of New York.
Editor’s Note: This content does not serve as a substitute for professional medical advice, diagnosis, or treatment, and should not be considered as medical or professional advice.
