Healthy Sleeping Habits for Children

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Healthy Sleep Habits For Children

Parent sitting on a soft rug playing with alphabet blocks alongside two toddlers

Your child’s bedtime and wake-up time should be about the same time every day. There should not be more than an hour difference in bedtime and wake-up time between school nights and non-school nights.
Your child’s bedroom should be comfortable, quiet, and dark. A night light is OK, as completely dark rooms can be scary for some children.
Your child’s bedroom should be at a comfortable temperature during the night (less than 75 degrees).
Your child should not go to bed hungry. A light snack (like milk and cookies) before bed is a good idea.

Your child should avoid products containing caffeine for at least several hours before bed. These include caffeinated sodas, coffee. tea and chocolate.
The hour before bed should be quiet time. Your child should not get involved in high-energy activities like rough play, playing outside, or watching exciting TV shows or movies. Baths can be a stimulating activity for some children.
Naps should be geared to your child’s age and developmental needs. However, very long naps or too many naps should be avoided, as too much daytime sleep can result in your child sleeping less at night.
Your child should spend time outside every day and be involved in regular exercise.
Avoid using your child’s bedroom for time-out or punishment.

Frequently Asked Questions

How much sleep do children need?

Needs vary by age. Toddlers generally need 11 to 14 hours including naps, school-age children about 9 to 12 hours, and teens about 8 to 10 hours. Your pediatrician can help with specific guidance.

What is a good bedtime routine for kids?

Keep bedtime and wake-up times consistent, make the hour before bed calm and screen-free, and use a predictable sequence like bath, pajamas, brushing teeth and a story.

How should a child's bedroom be set up for sleep?

Aim for a quiet, dark, comfortable room at a cool temperature. Keep electronics out of the bedroom and avoid using it as a place for time-outs or punishment.

Can daytime habits affect a child's sleep?

Yes. Outdoor time, physical activity, age-appropriate naps, and avoiding caffeine from sodas, tea and chocolate later in the day all support better sleep.

When should I worry about my child's sleep problems?

If sleep problems persist, affect mood or behavior, or seem tied to anxiety or stress, talk with your pediatrician or a child therapist. Fox Valley Institute offers child counseling in Naperville and by telehealth across Illinois. Call (630) 718-0717 to get started.

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Written by the Fox Valley Institute Clinical Team

Our licensed therapists and psychologists see clients in our Naperville office and by Telehealth anywhere in Illinois. Questions, or ready to get started? Text or call (630) 718-0717 or email clientcare@fvinstitute.com. 640 N River Rd Ste 108, Naperville, IL 60563.