# data[].attributes.body
An easy-to-understand article explaining the basic functions of sleep and why it's important for growing children. Written specifically for elementary school students.

# data[].attributes.attachment_link.readable_text
Why Do I Need Sleep?

Sleep is more important than you may think. The average kid has a busy day. There's school, taking care of your pets, running around with friends, going to sports practice or other activities, and doing your homework. By the end of the day, your body needs a break. Sleep lets your body get rest for the next day.

Everything that's alive needs sleep to survive. Even your dog or cat curls up for naps. Animals sleep for the same reason you do - to give your body a tiny vacation.

Your Brain Needs Zzzzzs

Your body and your brain need sleep. During sleep, the brain sorts through and stores information, replaces chemicals, and even solves problems while you snooze.

Most kids don't get enough sleep. Kids 5 to 12 years old need 9 to 12 hours each night. Not every kid is the same and some kids need more sleep than others.

Can you think of a time when you didn't get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you're not at your best. Without enough sleep, kids can feel moody, tired, or cranky. It might be hard to pay attention or follow directions. School work that's normally easy may feel impossible, or you may feel clumsy playing your favorite sport or instrument.

One more reason to get enough sleep: If you don't, you may not grow as well. That's right, too little sleep can affect growth and your germ-fighting immune system, which keeps you from getting sick.

How Can I Sleep Better?

For most kids, sleeping comes pretty naturally. Here are some tips to help you catch all the ZZZs you need:

Try to go to bed and wake up at the same time every day, even on weekends. This helps your body get into a routine.

Turn off the TV, computer, and other devices, including cellphones, at least 1 hour before it's time to sleep.

Follow a bedtime routine that is calming, such as taking a warm bath or reading.

Don't have drinks with caffeine in them, especially in the late afternoon and evening. Coffee, tea, energy drinks, and some sodas have caffeine.

Don't watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.

Don't exercise just before going to bed. Do exercise earlier in the day - it helps a person sleep better.

Use your bed just for sleeping - not doing homework, reading, playing games, or talking on the phone. That way, you'll train your body to connect your bed with sleep.

If you have a hard time falling asleep for more than one or two nights or have worries that are keeping you from sleeping, tell your mom or dad. They can help you solve your sleep problems. In fact, just talking about it with them could help you relax just enough (yawn) that you'll be ready to sleep.

# data[].attributes.attachment_link.title
What Sleep Is and Why All Kids Need It (for Kids)

# data[].attributes.attachment_link.description
When you get a good night's sleep, it's like giving your body a tiny vacation. Find out the scoop on sleep in this article for kids.

# data[].attributes.body
A kid-friendly article that covers the basics of sleep cycles and how much sleep children need at different ages.

# data[].attributes.attachment_link.description
Sleep is an essential building block for your child’s mental and physical health. But if you’re finding it impossible to help your toddler sleep, you’re not alone.

# data[].attributes.body
An engaging article that explains the connection between good sleep habits and better learning outcomes in school.

# data[].attributes.attachment_link.description
Be sure to get permission from a parent or teacher before leaving Scholastic.com, and read the privacy policy and terms of use of any site you visit.

# data[].attributes.body
A fascinating look at how sleep helps our bodies grow, heal, and stay healthy. Perfect for young readers.

# data[].attributes.attachment_link.description
Maybe you’re an early bird. Maybe you’d rather snooze until noon. Either way, you have to get up for school. For some students, that means waking up before they’ve had enough sleep. Studies show that poor sleep can lead to…

# data[].attributes.body
Explores what happens in our brains while we sleep, written in simple language for elementary students.

# data[].attributes.headline
Sweet Dreams: A Kid's Guide to Better Sleep

# data[].attributes.subject
Sweet Dreams: A Kid's Guide to Better Sleep

# data[].attributes.body
A practical guide that helps children understand the importance of establishing good sleep habits.

# data[].attributes.body
An article offering practical tips for establishing a healthy bedtime routine, written for young readers.

# data[].attributes.attachment_link.readable_text
Getting quality sleep is essential in childhood, yet research shows that as many as 20 to 30% of babies and toddlers have trouble sleeping. If you're the parent or caregiver of a young insomniac, you'll know firsthand how frustrating it is to see your little one struggle with bedtime.
One of the easiest ways to set your child up for good sleep is by creating a bedtime routine. The good news is that it only takes a few nights of following a bedtime routine to see improvements in your child's sleep.

What Is a Bedtime Routine, and What Are the Benefits?

Bedtime routines are a consistent, repetitive set of activities that are carried out before bed every night. They help prepare your child for sleep by having them relax and wind down. A predictable routine also gives your child a sense of security and teaches them how to fall asleep on their own.

Research shows that children who follow bedtime routines are more likely to go to sleep earlier, take less time falling asleep, sleep longer, and wake up less during the night. These benefits to sleep quality are still seen years later in children who followed bedtime routines when they were younger.

In addition to improving sleep, bedtime routines teach your child self-care and lay the ground for language, literacy, working memory, attention, and other cognitive skills. They also foster parent-child bonding and may help improve mood, stress levels, and behavior.

In the long term, these benefits translate to better readiness for school, as well as better academic performance and social skills. By contrast, those who don't follow a bedtime routine in childhood are more likely to have sleep problems and be overweight during adolescence.

Setting a bedtime routine right from the beginning with your baby makes it easier to keep up healthy habits as your child grows.

How To Build a Bedtime Routine for Kids

A bedtime routine for kids usually consists of three or four activities, for example, having a snack, brushing teeth, putting on pajamas, and reading a book. These should always be done in the same order. To make the routine even more effective, start winding down the household by dimming the lights and turning off screens in the lead-up to bed.

Typical bedtime activities that have been shown to have beneficial effects on sleep include:

Nutritious snack or bottle/breastfeeding

Bath or diaper change

Brushing teeth and going to the bathroom

Reading a book

Lullaby or singing a song together

Massage, cuddling, and rocking

Talking about their day

The bedtime routine should culminate in a goodnight kiss and lights-out. You should leave the room while your child is sleepy but not asleep yet. This way they learn to fall asleep on their own, and they won't panic if they wake up in the middle of the night and find you gone. Set a consistent bedtime that leaves enough time for your child to sleep the recommended amount of hours for their age.

Bedtime Dos and Don'ts

Certain activities are counterproductive to sleep and may cause your child to form unhealthy habits. Of course, every child is different and you may find it takes some trial-and-error to find out what works best for your family. However, when crafting your child's bedtime routine, try to stick to the following advice:

Do:

Do it every day: A nighttime routine for kids should consist of the same steps every night, or as many nights as possible. To get all the benefits, it's important for both parents to participate in the bedtime routine where possible.

Keep it short and sweet: For most children, a bedtime routine should last around half an hour, or a little longer if there's a bath included. Prolonging the routine can delay bedtime and makes it harder to implement on days when you're short on time.

Keep it up during the day: Following a routine during the day, including setting clear limits, leads to increased sleep duration for young children. Getting lots of exercise, sunlight, and outdoor time during the day can also help them sleep better at night.

Listen to your child: Although you're ultimately in charge, it's not a bad thing to leave your child some liberty. If a part of the bedtime routine isn't working for your child, listen to their concerns and adapt the routine if necessary.

Follow sleep hygiene rules: Keep the bedroom dark, cool, and quiet to promote sleep. If your child is scared of the dark, you can use a dim nightlight. Even after bedtime, noise levels in the rest of the house can keep young children awake, so try to transition to quieter activities once you've tucked the kids in.

Make gradual changes: Try not to introduce more than one change at a time to the bedtime routine, and consider delaying these if there are other changes going on, such as moving to a new house or starting school. As your child's sleep needs change, shift bedtime by 15-minute increments each night.

Don't:

Start when they're already sleepy: Overtired children can be hyperactive or grumpy and will find it even harder to fall asleep, so try to start the routine before they start yawning.

Let them use screens: The blue light from television and other electronic devices has serious consequences for sleep if used too close to bedtime.

Let them run around: Your child should have plenty of opportunities to burn off steam during the day, but don't let them work themselves into a frenzy at night or they'll be too wired to sleep.

Give sugary treats or caffeine: Try to keep evening snacks light and healthy. Caffeine will keep kids awake, and sugary treats before bed can lead to cavities. If your baby is bottle-feeding, remove the bottle before they fall asleep.

Read scary bedtime stories: Avoid scary stories and other mentally or physically stimulating activities before bed.

Let them sleep in on weekends: It's tempting to catch up on sleep on non-schooldays, but straying more than an hour from the usual wake-up time can actually cause trouble falling asleep on weekdays.

Bedtime Tips for Toddlers, Kids, and Teens

It's natural to adapt bedtime routines as your child grows.

In early childhood, many toddlers are gripped by the throes of separation anxiety. This is a good time to introduce a stuffed animal or comfort blanket for extra reassurance when you leave the room.

Toddlers will also try to assert their newly found independence by acting out or resisting bedtime. You can head off their stalling tactics by letting them make some of their own decisions, such as what pajamas to wear or which book to read. You may need to exert some creativity to make the bedtime routine more fun. When it's time for lights-out, calmly and firmly bid them goodnight, and leave the room.

Once children hit school age, they're ready to take on more responsibility. Encourage them to take an active part in the bedtime routine by brushing their own teeth and tidying up their bedroom before bed.

Teens have a better idea of what their bodies need, so you can give them more freedom over how they prepare for bed. That said, try to reign in weekend sleep-ins so they don't throw their bodies out of sync by the time Monday morning rolls around.

# data[].attributes.attachment_link.title
Perfecting Your Child's Bedtime Routine | Sleep Foundation

# data[].attributes.attachment_link.description
Getting quality sleep is essential in childhood, yet research shows that as many as 20 to 30% of babies and toddlers have trouble sleeping. If you're the parent or caregiver of a young insomniac, you'll know firsthand how frustrating it is to see your little one struggle with bedtime.

# data[].attributes.headline
Sleep Superhero: Your Guide to Better Rest

# data[].attributes.subject
Sleep Superhero: Your Guide to Better Rest

# data[].attributes.body
A fun, engaging article that teaches children how to become 'sleep superheroes' by following good sleep practices.

# data[].attributes.attachment_link.title
Home Page - Sleep Education - American Academy of Sleep Medicine

# data[].attributes.attachment_link.description
Sleep Education has reliable information about sleep, sleep disorders, and treatment options with accurate medical and scientific insights.

# data[].attributes.body
An interactive article that helps kids track their sleep patterns and understand their personal sleep needs.

# data[].attributes.attachment_link.description
Data on insufficient sleep among children 4 months to 14 years.

# data[].attributes.headline
Bedtime Math: A Fun Excuse to Stay Up Late

# data[].attributes.subject
Bedtime Math: A Fun Excuse to Stay Up Late

# data[].attributes.body
While primarily a math book, it includes engaging sections about nighttime routines and sleep patterns that kids will enjoy.