If you have children, you know that “bedtime” can be a dirty word. Simply saying the words “time for bed” can be a trigger for whining, tantrums, and stubborn refusals—which can be majorly stressful for parents and kids alike.
To say a good night’s sleep is essential for kids is an understatement. Depending on their age, children need anywhere from eight to 14 hours of sleep, including naps and rest periods. While we sleep, our bodies are hard at work refreshing and resetting for the day ahead. Sleep, or a lack thereof, can also impact mood, behavior, immune health, and brain health; a 2022 study found that preteen children who got less than nine hours of sleep per night had more mental and behavioral challenges than kids who got nine hours or more per night.
So how can you make bedtime a pleasant, soothing, and relaxing experience for everyone in the house? It’s all about setting up routines and reframing bedtime as a privilege and a healthy activity for their bodies, not as something to fight every night. These simple sleep tips for kids of all ages will make bedtime just a little bit better.
Explain why sleep is important.
Younger children likely don’t understand why they have to go to bed after a day of fun; they may see it as a punishment and want to stay up and hang out longer. But if you sit and explain why sleep is so important for their growing brains and bodies, they are more likely to understand the reasoning behind going to bed for the night. Tell them that sleep helps make their bodies strong and that their brain is busy working at nighttime, so going to sleep is an easy way to help out!
Set a bedtime and stick to it.
It’s easy to give in to pleas for a later bedtime or let your kids stay up until they fall asleep on the couch, but that’s not healthy for anyone. Children want a routine and thrive on a schedule; if they know what to expect, they’re less likely to act out. Keep the bedtime you set consistent and adjust it as your kids grow up. It’s fine to stay up a little later on the weekends or for special occasions, but a regular bedtime is a great way to establish more consistency in their routine and help them wind down each evening.
Create a calming bedtime routine.
Along with a consistent bedtime, a nightly routine is an easy way to make bedtime feel like a gradual process and not a battle. Work with your child or children to develop a routine that resonates with them, which can vary from kid to kid. Set rules around devices and require kids to turn off screens about an hour or so before bed. Instead of running around before bed, institute quiet post-dinner activities like reading, homework, coloring, and even gentle stretching or yoga. For younger kids, a nightly bedtime checklist can be a helpful way to get them more involved in their routine; create check boxes for pajamas, brushing teeth, and bedtime stories. Older kids can wind down with a book or journal with “lights out” time a little later.
Make sleep sound enticing.
If your child resists bedtime, try presenting it as something enjoyable rather than a chore. Talk about how cozy their bed is, or frame sleep as a reward after a full day of learning and play. You can even give them some gentle ownership of their space, like letting them choose a favorite pillowcase, nightlight, or stuffed animal. The goal is to shift the mindset from “I don’t want to go to bed” to “I get to relax and recharge.
Consistency is key