Sleep

Why is Sleep so Essential for Growing Children?

A lack of sleep has been proven to increase behavior problems, ADHD symptoms, learning difficulties, mood dysregulation.

The American Academy of Pediatrics Suggests:

1-2 years old: 11-14 hours (including naps)

3-5 years old: 10-13 hours (including naps)

6-12 years old: 9-12 hours

Creating a Safe Sleep Routine:

Consistent bedtimes and wake times.

Reserve the bed/bedroom for sleep only- this will cue a child that their bed means sleep.

Schedule a 90 minute “wind down” predictable routine before bed

  • Dim lights

  • No screens

  • Keep activites quiet and calming

Encourage:

  • Exercise throughout the day

  • Reading before bed

  • Love and reassurance

Avoid:

  • Caffeine in the afternoons or evenings

  • High stimulation activities before bed

  • Late bed times

Common Sleep Challenges:

And How to Manage Them!

Struggling to get to bed

Screen curfew

Turn off all screens at the same time each evening.

Follow the same order every night

Use timer for each step of the routine:

Clean up for 10 minutes

Brush teeth for 2 minutes

Read for 15 minutes

Lights out

Go to bed at the same time each night

Give a reward for following the routine

Extra bedtime story or song

Nighttime Wandering

Keep nighttime interactions brief and boring

Calmly walk your child back to bed with as little conversation as possible.

Use a bedtime pass

Give one pass for a brief, acceptable reason to leave the room. Once it's used, it's time to stay in bed.

Praise every successful return

Celebrate when your child stays in bed or goes back without arguing.

Reward consistency, not perfection

A sticker, token, or morning privilege can reinforce progress over time.

Afraid to stay in bed

Reassure your child

“I love you and you are safe.”

Gradual check ins

After leaving the room, check in every 5 minutes.

Each week, increase the interval between check-ins by 5 minutes .

Teach self soothing talk

“I can stay in bed, mom/dad is close by.”

“I am safe.”

Praise Bravery

"You stayed in bed even though you felt nervous. That was brave!"

Early Morning Wake-Ups

Set a “wake up time” signal

Turning on the lights

A fun wake up song

Try delaying the signal by 10-15 minutes each week!

Suggest quiet activities child can do by themselves in their room when they are up early

Drawing, reading, coloring

Make staying in bed worthwhile

Offer praise or a small reward when your child waits for the morning signal.

VIDEO:

Boosting Your Child’s Sleep