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This kid-friendly article explains how having a regular bedtime helps students do better in school and stay healthy. It includes fun facts about sleep and how it helps your brain grow!

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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.

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What Sleep Is and Why All Kids Need It (for Kids)

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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.

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Learn how getting enough sleep at the right time can help you become better at sports, remember more from school, and even make you happier during the day.

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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.

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Discover how kids who follow bedtime rules often have more energy, better grades, and an easier time making friends. Includes real stories from kids who learned to love their bedtimes.

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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.

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Perfecting Your Child's Bedtime Routine | Sleep Foundation

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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.

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A fun exploration of what happens in your body when you go to sleep at the same time every night. Learn about your body's internal clock and why it loves routine!

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Why is sleep important?

Sleep restores children physically. It helps them learn and remember things, and it boosts immunity. And sleep helps children grow. For example, children's bodies produce growth hormone when they're asleep.

Children of all ages need to get enough sleep so they can play, learn and concentrate during the day.

Sleep at different ages

Babies, children and teenagers need different amounts of sleep. For example, as babies and children get older, the amount of sleep they need slowly decreases.

Also, sleep patterns change as babies and children get older. For example, as babies get older, they begin to sleep less during the day and more at night.

Children's sleep needs and patterns vary, so the information below is just a guide. Your child's sleep might be different.

Babies under 6 months: when and how much they sleep

Newborns
Newborns sleep on and off during the day and night. They sleep for 14-17 hours in every 24 hours.

They have 2 different kinds of sleep - active sleep and quiet sleep. In active sleep your baby moves around. You might see jerking, twitching or sucking. In quiet sleep your baby is still and breathing evenly.

Newborns move through active and quiet sleep in cycles that last about 40 minutes. They might wake up after a sleep cycle and need help getting back to sleep.

Babies 3-6 months
By 3 months, babies start to develop night and day sleep patterns, and they tend to start sleeping more during the night. Babies usually sleep for 12-15 hours in every 24 hours.

At 3-6 months, babies might start moving towards a pattern of 2-3 daytime sleeps of up to 2 hours each. They often wake at least once overnight.

Babies 6-12 months: when and how much they sleep

Sleep during the night
As babies develop, more of their sleep happens at night.

At this age, most babies are ready for bed between 6 pm and 10 pm. They usually take less than 40 minutes to get to sleep, but about 1 in 10 babies takes longer.

Babies might be having long sleeps of 6 hours at night by the time they're 6 months old.

Almost two-thirds of babies wake only once during the night and need an adult to settle them back to sleep. About 1 in 10 babies calls out 3-4 times a night.

More than a third of parents say their babies have problems with sleep at this age.

Sleep during the day
Most babies aged 6-12 months still have 1-2 daytime naps. These naps usually last 30 minutes to 2 hours.

Some babies are difficult to settle or wake a lot at night. A positive bedtime routine can help your baby settle to sleep. Phasing out sleep habits like rocking baby to sleep can also make it more likely baby will settle themselves when they wake in the night. But if you want to comfort and settle your baby each time they wake during the night, responsive settling can be a good option.

Toddlers: when and how much they sleep

Toddlers need 11-14 hours of sleep every 24 hours. Usually this is a sleep of 10-12 hours a night, and a nap of 1-2 hours during the day.

Some toddlers aren't keen on going to bed at night. Often this is because they'd like to stay up with the family. This is the most common sleep problem reported by parents. It peaks around 18 months and improves with age.

Less than 5% of 2-year-olds wake 3 or more times overnight.

Preschoolers: when and how much they sleep

Children aged 3-5 years need 10-13 hours of sleep a night.

Some preschoolers might also have day naps that last for about an hour. When preschoolers get enough sleep overnight, they won't need these naps anymore.

School-age children: when and how much they sleep

Children aged 5-11 years need 9-11 hours of sleep a night.

Children over 5 years of age rarely nap during the day. If your child often needs daytime naps, it's good to check they're getting enough sleep overnight. See your GP if you have concerns.

Primary school-age children are usually tired after school and might look forward to bedtime from about 7.30 pm.

Teenagers: when and how much they sleep

Children entering puberty generally need about 8-10 hours of sleep a night.

Changes to the circadian rhythm during adolescence mean it's normal for teenagers to want to go to bed later at night - often around 11 pm or later - then get up later in the morning. Good daytime habits and sleep environment habits can help teenagers get enough sleep.

Over 90% of adolescent children don't get the recommended amount of sleep on school nights. Getting enough good-quality sleep is important during this period, because sleep is vital for thinking, learning and concentration skills. Lack of sleep in these years has also been linked to mental health conditions like depression and anxiety.

About sleep cycles

We all cycle between different types of sleep during the night and during long naps.

From about 6 months of age, a sleep cycle contains:

rapid eye movement (REM) sleep

non-REM sleep.

In REM sleep, your eyeballs flicker from side to side underneath your eyelids. REM sleep is also called dream sleep.

Non-REM sleep consists of deep sleep and light sleep. It's harder to wake children who are in deep sleep, whereas children in light sleep wake up easily.

The amount of REM and non-REM sleep in a cycle changes throughout the night.

It's also common to wake briefly between sleep cycles.

How sleep cycles affect children's sleep

Children have a lot of deep non-REM sleep in the first few hours after they fall asleep. That's why children sleep so soundly in the first few hours after they've gone to bed and are rarely disturbed by anything.

Children have more REM sleep and light non-REM sleep in the second half of the night. Children wake more easily from these kinds of sleep, so they might wake up more during this time than at the beginning of the night.

In the early childhood years, sleep cycles get longer as children get older. In children aged 3 years, sleep cycles are about 60 minutes. By about 5 years, sleep cycles have matured to the adult length of about 90 minutes.

Children might wake briefly at the end of each sleep cycle and not be aware of it or remember it in the morning. This is normal, and all children do it. But some children call out when they wake at the end of each sleep cycle and need help settling again.

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Sleep is important for health, wellbeing, growth and learning. How much babies, children and teenagers sleep and when they sleep changes as they get older.

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Read about how different families made bedtime work for them and improved their children's health, happiness, and school performance.

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This article discusses how some children might need different bedtimes based on their natural sleep patterns and daily schedules. Learn about flexible sleep approaches.

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Bedtime routines child wellbeing & development

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Bedtime routines has shown important associations with areas associated with child wellbeing and development. Research into bedtime routines is limited with studies mainly focusing on quality of sleep. The objectives of the present study were to…

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Explore situations where rigid bedtimes might not be the best solution, and learn about alternative approaches to helping kids get enough sleep.

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Fortunately, specific behavioral changes and adjustments to the sleep environment will help most children with insomnia. We've compiled the top tips that are proven to help kids sleep. The recommendations outlined here are best suited for toddlers through early adolescence. Both babies and teens will have specific considerations of their own.

These lists may seem long, but you don't need to implement them all at once. It's better to focus on trying a few small changes, giving them time to work, and then adjusting your approach based on how your child responds.

Keep in mind that every child's sleep needs will vary based on their age, genetics, and cultural differences. Therefore, not all approaches will work equally well for all children, and there can be an element of trial and error. However, your patience will be rewarded in time as your little one learns to fall asleep quickly on their own and keep sleeping soundly through the night.

Sleep hygiene - a collection of habits and behaviors that promote good sleep - is vital for children. Many sleep struggles are caused or made worse by poor sleep hygiene. When practicing sleep hygiene, remember that consistency is key. Sleep strategies take time and repetition to be effective.

Create a Routine: Humans are creatures of habit. A lets your child's body and mind know that it's time to settle down and prepare for sleep. The actual routine can be specific to your child, but it should last around 20 minutes and consist of three to four quiet, soothing activities such as putting on PJs, brushing teeth, a warm bath, and reading. Bedtime routines provide children with a sense of familiarity and comfort, which acts in direct opposition to the uncertainty of insomnia.

Set a Bedtime: A sleep schedule works with your child's natural biological clock to promote dozing off with regularity. Bedtimes are most useful when they're consistent, so try to keep the same bedtime on weekends as on school nights. Altering bedtimes during the weekend will make it more difficult for kids to maintain their normal weekday schedules.

Implement a Screen Curfew: The ubiquity of screens makes this rule hard to implement, but it's well worth it. Mobile devices, TVs, and tablets emit a type of blue light that suppresses melatonin, a hormone that promotes sleep. Children may be to the effects of light from screens. Screen time also stimulates the brain, making it harder to wind down for sleep. Electronic devices should be kept out of the bedroom and ideally not used within one hour of bedtime. Consider using the created by the American Academy of Pediatrics.

Get Exercise: Physical activity is proven to help people of all ages . Most children need at least of exercise per day. Just make sure to avoid vigorous activity within two hours of bedtime. Otherwise, your child may feel wound-up and find it harder to fall asleep.

Avoid Scary or Violent Content: Feeling scared or worried is a common reason kids can't sleep. So it's no wonder that scary or violent movies, TV, video games, and even books in the evening are in children. If your kiddo likes the gory or spooky stuff, save it for the daytime.

Nix Caffeine: This is a no brainer. Caffeine is a stimulant that can both make it harder to fall asleep and reduce the quality of sleep. In addition to the usual suspects like soda, coffee, and energy drinks, watch out for more discreet sources like tea, decaf coffee (which still has trace amounts of caffeine) and chocolate. Even small amounts of caffeine can have a in a little body. Don't let your child consume caffeine , or preferably, avoid it all together.

Don't Sleep With a Pet: While it's tempting for tots to snuggle Fido in bed, a pet's movements and noises during the night can awaken them from a peaceful slumber. Try having your furry family member sleep outside of your child's bedroom for a few nights to see if that helps. To make the transition easier, include saying goodnight to pets in the bedtime routine.

Optimizing your child's bedroom is an integral part of inducing quick and seamless shuteye. People with insomnia are more likely to be distracted by an uncomfortable bedroom National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , which makes sleep even harder. These tips can help you create the perfect sleep setup for your little one:

Room Temperature: The body and brain both in preparation for sleep, and this can be disrupted by a stuffy bedroom. To avoid this, try to keep the thermostat around 65 degrees.

Noise: Research suggests that even mild sound disturbances can , even if the sleeper never awakens. Consider noise-blocking curtains to cut down on street noise. You can also use a fan or white noise machine to drown out unpredictable or distracting sounds.

Light Level: Start dimming indoor lights as bedtime approaches, and keep your child's bedroom as dark as possible. This and . If your child is afraid of the dark, a small nightlight is okay.

Soothing smells: Calming scents like can have mild sedative effects. You might try using essential oils, a room diffuser, or dried potpourri sachet to provide a soothing, sleep-inducing smell.

Unfortunately, childhood anxiety is steadily rising Centers for Disease Control and Prevention (CDC) As the nation's health protection agency, CDC saves lives and protects people from health threats. known to disrupt sleep Anxiety and Depression Association of America (ADAA) ADAA's mission focuses on improving quality of life for those with anxiety, depression, OCD, PTSD, and co-occurring disorders through education, practice, and research. View Source . Stress is View Source in all ages, so anything that can reduce worrying before bed is helpful. Help your child learn to manage their concerns with these tactics:

Write In a Journal: Encourage your child to get their anxious thoughts out of their head and onto paper. It can also help for them to write about the good things that happened in the day. Focusing on the positive will help children feel more secure.

Mindfulness Exercises: Mindfulness exercises like meditation are proven to . There are many kid-friendly meditations that parents and children can do together. These often consist of simple breathing techniques, body awareness, or guided imagery. Look to books, tapes, and even smartphone apps for ideas.

Create a Worry Time: It's okay to discuss worries, just not at bedtime. Set aside a specific time during the day for your children to discuss their concerns and how to cope with them. This can free children of the need to dwell on worries before bed.

It's normal for even the best little sleepers to awaken from slumber and ask for a parent. When your child cries out for you, it's okay to tend to them. However, you should do so with intention. This is not the time to give in to demands, as doing so can increase stimulation and make it harder to fall asleep. Fulfilling your child's every request can also reinforce an unhelpful pattern of relying on parental assistance for sleep.

Instead, keep the checks short and simple. The point is to provide your child with reassurance that they're safe and cared for, while still fostering their ability to self-soothe and sleep on their own. Some parents may even wait a few seconds before answering a call so that their child has the opportunity to fall back asleep on their own.

If you have any doubt over whether your child's nighttime checks are appropriate, consult your child's doctor for guidance.

If your child continues to have trouble sleeping despite your best efforts, it may be time to check in with their pediatrician. Although uncommon, there can be more serious causes of childhood insomnia, such as childhood sleep apnea or restless leg syndrome.

Any of these reasons are cause to involve a doctor:

Significant daytime sleepiness

Frequent or severe snoring or other abnormal breathing during sleep

Suspected psychological or developmental condition

Considering medications or supplements to aid in sleep

For a couple of weeks before the doctor appointment, it can help to keep a sleep diary. This is a nightly recording of your child's bed time, nap times, sleep length, and activities. A sleep diary helps to identify patterns and possible problems to address.

Learn more about our Editorial Team

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Sleep Strategies for Children | Sleep Foundation

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Wondering about sleep aids for kids? These proven sleep tips will help children learn to fall asleep quickly and stay asleep.

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Some kids are night owls, and others are early birds. This article explains how different sleep patterns can be normal and healthy for different people.

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Discover ways to help kids get enough sleep without battles over strict bedtime rules. Includes creative ideas for developing healthy sleep habits naturally.

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Lisa Johnson, Child Development Specialist

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Oddly, most of our understanding of sleep comes not from knowing what happens when we sleep but from noticing what happens when we don't. Sleep is a powerful restorative process. It helps us function better physically, emotionally, and metabolically. It helps us consolidate and form our memories, and has a direct effect on our attention and behavior.

That means, of course, that reduced sleep leads to reduced capacity to do well in school. Kids who don't get enough sleep might even be mistaken for having ADHD. Many of the symptoms are the same-kids running low on sleep are less able to concentrate, more easily distracted, and more hyperactive or impulsive. And kids of all ages have a harder time learning when they don't get enough sleep, from fussy, overtired infants to high schoolers nodding off in class.

Sleep is essential, but many of us, kids and adults alike, don't get enough of it. One of the best ways to get back on track is through better sleep hygiene. This means establishing habits that promote a good night's sleep, like setting a routine.

Routines look different at different ages. For example, infants aren't born with the same biological clock that keeps us asleep at night and awake during the day. Instead infants will sleep for a few hours and then stay awake for a few hours, regardless of the time of day. This is perfectly normal behavior for a newborn, so parents should let them stick to their natural drowsiness patterns-and try to sleep when they sleep. To avoid having an overtired baby, parents should reinforce the natural sleep schedule by starting a soothing activity after an hour or so of an infant being awake. Parents can also help ease infants into the sleeping patterns you want them to develop by putting them in sunny rooms during the daytime and dark rooms at night. Eventually they'll begin sleeping more at night and napping less and less.

As kids get older, a routine should involve an established bedtime, because they'll often want to stay up watching tv, playing games, or texting. And because it can be hard for kids to fall asleep after all the stimulation they get from doing these things, the bedtime routine should also involve some screen-free time before bed to help them wind down. The goal is for kids to go to bed already feeling drowsy.

Another important element of good sleep hygiene is to make the bedroom a good place for sleeping. The room should be dark and not too distracting. Bedrooms often have glowing alarm clocks, flashing lights on game consoles, and phones that vibrate with each new text. Kids' rooms in particular also tend to be filled with fun toys that claim attention.

For the best quality of sleep, bedrooms should be cool and comfortable. This can be a struggle with some kids who prefer falling asleep with the weight of a blanket, but then wake up sweaty and uncomfortable. If this is the case with any of the children in your home, try to use thinner blankets and pajamas.

One last rule is that the bed should only used for sleeping. Kids, especially teenagers, use their beds for everything, including doing homework and watching television. This is actually bad because kids should only associate their beds with sleep. That way when they're in bed they know why they're there-and they don't feel like they could be watching TV instead.

The biggest obstacle to getting kids to sleep is often parental inconsistency. Once you've established a routine, stick to it. You want to be predictable. For example, if it's your routine then your child should know that they're going to take a bath and then they're going to hear a bedtime story, and then it's lights out. Not only is predictability soothing, the built-in warning gives them a chance to get sleepy on their own, before it's abruptly "bedtime."

Sticking to a routine doesn't mean that you can't be flexible. Kids are more likely to cooperate when you have their goodwill, so consider building some flexibility into the schedule. For instance you can let your child know that they can play for fifteen minutes and then let them choose whether they want to play before their bath or after. Also keep in mind that all kids are different, so the sleep routine that worked for one child might not work for their brother.

One of the biggest sleep disrupters is the tendency of some children to go into the parents' room in the middle of the night for comfort. Some kids do this very frequently, and it can be hard on the whole family. If your child wakes up in the middle of the night, you should get them back to their bed as soon as possible. Kids like having these late night interactions with parents, but we should do our best to minimize any reward that they might be getting from them. Don't have a long conversation and don't let them climb into bed with you.

For kids who really depend on that comfort and aren't going to fall asleep without it, it's much better for parents to walk kids back to their room and then sit in a chair next to the bed to keep them company until they fall asleep. This can be hard on parents-if your child regularly wakes up you'll want to make sure the chair is comfortable-but kids need to learn that they can sleep on their own.

If your child is having serious trouble falling asleep and consistent sleep hygiene isn't working, it's always a good idea to consult a pediatrician. Sleep medication shouldn't be given to children, but other interventions do work. Kids can learn relaxation and self-soothing techniques that help them fall asleep, and as they get older there are cognitive tools that help, too.

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Encouraging Good Sleep Habits - Child Mind Institute

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Tips for helping kids fall-and stay-asleep. Getting enough rest is important for mental health and well being. Encouraging good sleep habits.

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Learn how families can work together to create sleep schedules that work for everyone, considering different activities, schedules, and individual needs.

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Healthy Sleep Habits for the Whole Family - Pediatric Associates of the Northwest

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While diet and exercise get a fair share of the media limelight regarding physical health, sleep deserves a more prominent role onstage.