Sleep Hygiene for Children: Why It Really Matters

When it comes to almost any activity, there are things we have to do to prepare before embarking on that activity. We warm-up before working out, we study for tests before taking them and we buy all the ingredients before making our favorite meal. We know that preparing in advance and following a routine gives us a better end product. Sleep is no different. Our sleep quality and sleep duration are optimized when we prepare for sleep in a routine and healthy way or rather when we have a healthy sleep hygiene. 

Setting the mood for sleep DOES matter! It has been well established that healthy sleep practices improve our sleep quality and sleep duration. As parents and care providers, it is our job to help our children develop healthy sleep habits. Similar to promoting physical activity and a healthy diet, we must also help our kids to develop sleep promoting behaviors or habits that come naturally and automatically. 

So what is sleep hygiene anyway? 

Sleep hygiene is basically the steps we take routinely to ensure restful and restorative sleep. Poor sleep habits are widespread and well known to have a significant impact on the development of insomnia. For this reason, it is not surprising that consistently practicing good sleep habits is a crucial component of the treatment and management of difficulties with initiating and maintaining sleep. 

Now, I must admit that before I had my own children, I did not appreciate the value of having a sleep routine. I definitely was always doing the most before the lights out (and full transparency - sometimes I still do). But after my training in sleep medicine combined with being a mom to my two boys, there is no question that healthy sleep habits are the foundation of a proper night's rest. 

I hope that if sleep hygiene is not a priority in your home, I can convince you to make it one. 

Why does sleep hygiene matter?

There are three reasons why if you do not value healthy sleep practices for your kids - you most definitely should!

1. Healthy sleep practices help to regulate our sleep

Sleep is controlled by our internal 24-hour clock (circadian rhythm) located deep in our brains. This clock creates a cycling or a rhythm of day and night which leads us to feel alert in the day and tired at night. The practices that promote sleep regulation include having consistent sleep and wake times during the week and on weekends, avoiding evening direct light exposure, increasing light exposure in the morning and establishing an age appropriate napping schedule. Having a consistent and organized sleep-wake pattern helps to regulate the circadian rhythm and optimize restorative sleep.   

2. Healthy sleep habits help to promote sleep

Decreasing activities that promote wakefulness and encouraging activities that are calming and relaxing help to promote sleep. Relaxing activities include a bath, reading, singing lullabies or listening to soft music. Similarly, avoiding stimulating activities prior to sleep including heavy meals, stimulating play or stressful events can lead to difficulty in initiating sleep. Limiting TV time, texting and video games help children to unwind and promote natural secretion of the sleepy hormone, melatonin. 

3. A healthy sleep environment supports good sleep quality

Studies have shown that a sleep environment that is optimized in terms of light, noise levels, temperature and comfort simply help us sleep better. The bed is the designated space for sleep and sleep only. The bed should not be used for punishment (such as with time out). Similarly, it should be the only place for sleep and not any other environment. 

Ok so hopefully, I have managed to convince you that sleep hygiene is a major key to getting your child's sleep on track. If I have, then you are probably wondering where do you even start! Here's the thing, like with any new habit - change does not need to come all at once but small changes every night can compound to big effect! I can show you how!

Frequently asked questions about sleep hygiene for children

What is sleep hygiene for children?
Sleep hygiene refers to the daily habits and environmental conditions that support healthy, restorative sleep. For children, this includes consistent sleep and wake times, a calming pre-bed routine, limited screen time before bed, and a dark, cool, quiet sleep environment.

What are the most important sleep hygiene habits for kids?
The three highest-impact habits are consistent sleep and wake times (including weekends), a screen-free wind-down period of at least 30 to 60 minutes before bed, and a sleep environment that is dark, cool, and quiet.

At what age should I start teaching sleep hygiene?
Sleep hygiene principles can begin in infancy with consistent routines and a sleep-conducive environment. Active habit-building, like a structured bedtime routine, becomes most effective from toddlerhood onward.

Can good sleep hygiene fix my child's sleep problems?
Sleep hygiene is the foundation for healthy sleep, but it does not treat underlying sleep disorders such as obstructive sleep apnea, restless legs syndrome, or insomnia. If sleep problems persist despite consistent good habits, speak with your child's healthcare provider.

This article is educational and is not medical advice. Please discuss your child's specific sleep concerns with their healthcare provider. See our full Legal Disclaimer.