Top 10 Sleep Hygiene Tips for Kids and Teens

Many parents are all too familiar with the challenge of getting kids to fall asleep—and stay asleep! It’s not always easy, but the good news is there are proven strategies to help your child settle into their own bed and sleep through the night. Enter sleep hygiene: a term that refers to the “healthy habits, behaviors and environmental factors that you can take charge of to help you get a good night’s sleep.” It’s a big factor in sleep health and something you can do at home, especially as kids get older and may want to stay up texting friends, watching tv, or playing games.

Here are a few ways to encourage good sleep habits, compiled from insights from Vivian Wang, PsyD, licensed psychologist at CARE-LA, the Undivided community, and this handy list from CHOC.

1. Consistent bedtime routine. Create and stick to a consistent bedtime routine, even on weekends, if possible. This can include brushing teeth, taking a bath, and reading a story, for example. Make sure your child wakes up and goes to sleep at the same time every day. If it’s difficult for your child to stick to a routine, try using a visual schedule to help them complete steps and transition into sleep mode.

2. Limit technology. Keep TVs in the main living areas of the house, rather than in bedrooms. Turn off devices such as iPads or phones two hours before bedtime. Avoid having them do things like playing games, watching TV, or playing video games in the bedroom. When they do so, their brain is actually making an association with fun and excitement, which is still there when they're lying in bed trying to sleep.

3. Create a comfortable sleeping environment. Ensure the bedroom is dark, cool, and quiet. You can try white noise machines, or fans, which can also be a form of white noise, as well as a humidifier or essential oil diffusers. You can also try using natural light to adjust their circadian rhythm. During the day, make sure your child gets a lot of sunlight and is outside as much as possible. Adjust the light in the bedroom to help the release of melatonin. Use warm/yellow light rather than harsh white light. For nighttime, get blackout curtains or an eye mask to control any light stimulation.

4. Reduce the noise in the house during bedtime. You can try using a sound machine to create an inviting environment for kids to go to sleep. Some kids may prefer earplugs or noise-canceling headphones.

5. Make the bed for sleep only. Make sure beds are just for sleeping. Have them do homework in a different room or a different part of the bedroom (not on the bed).

6. Avoid bedtime stimulation. Avoid caffeine, soda, sugar and physical exercise right before bedtime. Instead, incorporate physical activity or some type of mobility during the day.

7. Create a wind down routine. Add an adjustment period before bed for kids to do some reading or coloring so that their brains can slowly wind down and settle themselves into that sleep mode that we want them to be in. Do very low-stimulation activities to prep for bedtime, such as puzzles or reading, or give them a bath. You can read them a story or they can read to themselves. Play relaxing music and give them comforting objects.

8. Address bedtime anxiety. If your child is feeling anxious, try using a calendar or looking at pictures that show what you’re doing the next day to prepare and decrease anxiety. Another helpful tip is to limit questions before bedtime to prevent kids from getting stuck in their thoughts.

9. Address sensory needs. Make sure your child has pillows and blankets that are soft, pajamas that make them feel good, a comfort object, and maybe a weighted blanket. Also be sure that there is no extra noise or strong cooking smells or fragrances.

10. Relaxation techniques. Try meditation and storytime apps which are designed specifically for sleep and are available for different age groups. These apps use soothing music and a calming voice to help kids unwind with techniques like "body scans," breathing exercises, and visualizations. We recommend The Sleep Stories on the Calm app. And if your child is afraid of the dark, make sure to keep their room simple and free from things that can give a shadow that may scare them.

Bonus tip: you can even participate and model this for their child!