By Tanni Haas, Ph.D.
For children to thrive during their busy school days, a good night’s sleep is essential. Unfortunately, sleep disturbances are common among kids, with the American Academy of Pediatrics reporting that about 15 to 25% of children face difficulties either falling or staying asleep regularly. Fortunately, there are several strategies that parents can employ to help improve their children’s sleep quality. Here are recommendations from experts in the field:
Establish a Regular Sleep Routine
It’s important for children to have a stable sleep routine. Child psychologist Dr. Alison Baker emphasizes the significance of “consistency in building healthy sleep patterns.” This means encouraging your children to go to bed and rise at the same time daily, even on weekends. “If a child drastically alters their sleep schedule over the weekend – staying up late and sleeping in on Saturday and Sunday – it becomes difficult to return to their normal schedule by Sunday night,” warns Professor Juliann Garey from NYU.
Minimize Late Afternoon Naps
Even if children seem fatigued after school, it’s best to minimize naps in the afternoon. Excessive daytime sleeping can hinder their ability to fall asleep at night. If absolutely necessary, encourage short naps. “Napping for longer than 20 minutes,” states child psychologist Dr. Daniel Lewin, “can disrupt their nightly sleep cycle.”
Limit Screen Time Before Sleep
Devices such as smartphones and computers can hinder kids from falling asleep. It’s not just the distractions from texting or gaming that are problematic; the blue light emitted by these devices can inhibit melatonin production, making it harder for them to feel sleepy. Experts suggest that children should avoid screens at least an hour before bedtime. As Dr. Lewin advises, “create a buffer period before sleep.”
Parents may worry about potential pushback from their children regarding this rule, but many find it reassuring when their parents enforce limits on screen time. Beata Mostafavi from C.S. Mott Children’s Hospital notes that many kids feel a sense of relief when their phone usage is restricted, alleviating pressure to stay current with social media. Furthermore, as clinical psychologist Dr. Jeff Nalin points out, “removing access to electronics may lead your child to boredom, prompting them to choose sleep instead.”
Charge Devices Outside the Bedroom
Discourage your children from reaching for their devices once they’re tucked in for the night. A practical solution is to require devices to be charged in a common area of the house, away from the bedroom. “Suggest they leave their device in a different room from where they sleep,” explains registered nurse Mary Sweeney. “This can help prevent the temptation to grab it after lights out.”
Restructure Homework Habits
To further reduce reliance on electronics before bedtime, have your children complete any online assignments in the afternoon while saving offline tasks for the evening. By doing the bulk of their homework right after school, they can relax later in the evening. “Helping kids avoid last-minute deadlines late in the day,” Ms. Mostafavi advises, “will facilitate a smoother transition to bedtime.”
Establish an Evening Wind-Down Routine
Creating a calming routine before nightfall can help signal to children that it’s time to sleep. Ms. Mostafavi suggests that a consistent nighttime ritual “can prepare their bodies for rest and indicate to their brains that it’s time to drift off.” This routine might include relaxing activities such as a warm bath or shower, deep breathing exercises, or journaling.
Steer Clear of Caffeine
Encourage your kids to be mindful of their caffeine consumption, particularly later in the day. Energy drinks, which often contain more caffeine than coffee or tea, should be avoided. “If they desire a warm beverage,” suggests Kevin Asp, the founder of SomnoSure, a sleep medicine company, “consider offering a soothing herbal tea. A couple of cups can help them unwind.”
If They Wake in the Night…
If your children wake up at night and seek comfort in your room, gently guide them back to their own space, advises clinical psychologist Dr. Anna Loiterstein. It’s vital to create an environment in their bedroom that promotes relaxation and rejuvenation, not in yours.
About Tanni Haas, Ph.D.
Tanni Haas, Ph.D. is a Professor in the Department of Communication Arts, Sciences, and Disorders at the City University of New York – Brooklyn College.
Editor’s Note: This content is not intended as a substitute for professional medical advice, diagnosis, or treatment, nor does it constitute professional medical counsel.
