According to the National Sleep Foundation, by the time kids turn 2, they’ve spent more time sleeping than awake! As they grow, sleep makes up about 40% of their time. Sleep is really important for children’s growth and development. When they don’t get enough sleep, they can have a harder time controlling their emotions. They might feel more upset or frustrated and find it tricky to focus, pay attention, or learn new things. Lack of sleep can also make it harder for them to control their impulses, which can lead to problems with behavior. However, getting our little ones to sleep soundly can feel like a challenge.

We talked with an Early Childhood Specialist from Sanford CHILD Services,to find out you can help your child get the restful sleep they need to grow, thrive, and be their best selves.

1. Stick to a Sleep Schedule – Yes, Even on Weekends!

We know weekends are for fun, but sticking to a regular sleep schedule is key for good rest. When your child goes to bed and wakes up around the same time every day, their body naturally adjusts to a rhythm, making sleep easier and more refreshing. Plus, keeping a consistent routine helps avoid the dreaded “Monday morning tiredness” and sets your child up for success all week long. Children that get enough sleep will fall asleep within 15 to 30 minutes of going to bed, wake up easily in the morning, and won't fall asleep during the day.

2. Make Bedtime a Cozy, Fun Ritual

Children love routine, and bedtime is no exception! Creating a predictable, soothing ritual before bed helps signal to your child that it’s time to wind down. Whether it’s reading a favorite book, singing a lullaby, or giving a goodnight hug, the same cozy activities every night help your little one feel safe and ready for sleep. The more familiar and comforting the routine, the easier it will be for them to settle down. Create a personalized bedtime routine with our free printable. Allowing your child to have some control in things regarding bedtime, such as what story to listen to or what pajamas to wear to bed, will make it more enjoyable for them.

3. Bedtime Snacks

A small snack before bedtime can help your child’s body stay fueled through the night, but be sure to choose a healthy option that will promote sleepiness. Snacks with complex carbohydrates, a piece of fresh fruit, or milk naturally will activate hormones to help your child be ready to sleep.

4. Limit Screen Time Before Bed – Try a New Bedtime Tradition

Encouraging smart sleep habits, like having your children turn devices off an hour before bedtime, will give their brains enough time to relax and prepare for bed. Visual stimulation too close to sleeping can harm their quality of sleep. Check out this blog for ideas on minimizing screen time.

5. Create a Sleep Sanctuary: Make the Room a Dreamy Place

A peaceful environment can make a big difference when it comes to rest. While many focus on creating a sleep-friendly environment at night, it’s also important to ensure that your child's rest areas are conducive to relaxation during the day.

Here are a few tips to create a calm space:

  • Keep it quiet and clutter-free: A tidy, calm space helps reduce distractions and promotes a sense of calm.
  • Reduce noise: Whether it’s a quiet corner for reading or a calm area for relaxation, reducing noise levels will encourage your child to unwind.
  • Comfortable surroundings: Ensure that your child’s space is comfortable, whether it’s a cozy chair or soft pillows they can rest on.

Use this resource with your kiddos to help them identify and eliminate distractions in their sleep zone. You can also create a cozy corner in their playroom or bedroom, offering a peaceful space where they can relax and unwind. Discover how to design the perfect cozy spot and the essentials you'll need to make it comfortable and inviting here.

6. Get Moving! Active During the Day, Sleep During the Night. 

Kids have a lot of energy to burn, so why not help them do it during the day? Regular physical activity, like playing outside, running around, or even a family walk, helps your child feel tired and ready for rest at bedtime. Just try to avoid any active play within an hour of bedtime, as that can leave them too energized to sleep.

7. Teach Your Child Relaxation Techniques

Helping your child relax before bed can make a big difference in their ability to fall asleep. Simple relaxation techniques such as deep breathing, gentle stretching, or visualization exercises can calm their mind and prepare their body for rest. Help your kiddos relax with this guided relaxation video.

In fact, focusing on relaxation throughout the day can significantly impact how well your child sleeps at night. Think about your child’s entire day and how you can incorporate moments of relaxation.

For example:

  • Quiet time after school: Set aside some time where your child can engage in calm activities like drawing, reading, or listening to soothing music.
  • Unstructured playtime: Allowing free play during the day helps your child release energy and avoid stress, making it easier for them to rest later.
  • Mindful moments: Try practicing simple mindfulness techniques with your child, such as taking a few deep breaths together or reflecting on the good parts of the day. Check out our mindful moments cards to help recharge their body and brain.

8. Reassure and Comfort Your Child – They Need Your Support

It’s common for kids to feel anxious or scared at bedtime. Offering reassurance and comfort is an important part of helping your child feel safe and ready to sleep. Whether it’s a nightlight, a special bedtime ritual, or simply reassuring words, these little gestures go a long way in calming bedtime fears and setting the stage for peaceful sleep.

9. Show Them How It’s Done: Be a Sleep Role Model

Your child looks up to you, and they’re always watching how you handle your own routines. Show them that sleep is important by prioritizing your own rest. If they see you making time for relaxation and sleep, they’ll learn that it's okay to take care of their own body by getting plenty of rest. Lead by example!

10. Patience is Key: Celebrate the Small Wins

Building new sleep habits can take time, so don’t get discouraged if things don’t change overnight. Be patient with your child (and with yourself!) as you work together to establish healthy routines. Celebrate the little victories, like a calm bedtime or a night of good sleep, and know that progress will come with consistency. According to the Family Life Educator from Sanford CHILD Services, expecting setbacks can help to keep bedtime calm for you and your child. “Things like unexpected company, illness, nightmares, etc. can interrupt sleep routines. If your child gets out of a routine, it usually takes 2 to 3 nights to reestablish the routine.” And if you’re ever feeling stuck, it’s always a good idea to check in with your pediatrician for extra tips and guidance.

Looking for more? You Might Also Like:
Why Bedtime Routines Matter
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