tips for getting kids to sleep better

Getting enough sleep is critical for overall well-being, especially for children and young adults as their bodies continue to grow. Sheetal Sran, MD a pediatrician with Dignity Health Woodland Clinic, shares helpful tips for parents as they navigate their child’s sleep routine.

Sleep helps optimize health and functioning 
According to the CDC, children ages 6-12 require between 9 and 12 hours of sleep each night. A lack of sleep in children and adolescents can lead to various health issues, such as an increased risk of obesity, diabetes, injuries, poor mental health and behavioral problems. 

To help your child get a healthy, restful night’s sleep Dr. Sran recommends: 

• Establishing a consistent bedtime routine. “Maintaining a bedtime routine will help a child know when it’s time to start winding down for sleep,” says Dr. Sran. Choose a time to consistently go to bed each night and wake up at the same time each morning.
• Limiting screen time. Keeping electronics out of a child’s bedroom can also help reinforce a routine of limited screen time in the evenings. “Screens emit blue light, which can suppress the natural melatonin in the body, making it harder to go to sleep. Screen time before bed can also make it harder for the mind to relax,” says Dr. Sran.  
• Creating a sleep-friendly environment: When it’s time to go to bed, the room should be dark, calm and kept at a cool, comfortable temperature. 

Dealing with bedtime struggles: 
Some children may resist staying in bed, leading to bedtime struggles and disruptions in sleep. “Modeling good sleep behavior will help children learn by example,” says Dr. Sran. “If a child is restless, consider implementing more activity throughout the day and avoiding heavy meals before bed.”

If a child is struggling with bedwetting, it’s important to stay calm and not be angry with your child. Focus on positive reinforcement, and encourage them to use the bathroom before going to sleep and limit fluid intake right before bed. If the problem persists, speak to a health care provider to discuss additional treatment options. 

Supplements and medications:
Medication like melatonin and over-the-counter sleep aids may be helpful in the short term in addressing sleep struggles, but don’t address the underlying cause of poor sleep. Before giving a child medication or supplements, parents should always consult with their health care provider.

 If a parent is concerned that their child’s medication is impacting their sleep, speak to a health care provider to discuss alternative medications. 

Key takeaways 
Sleep health is an important part of every person’s well-being, especially children and young adults. To help promote and maintain a healthy sleep routine, consider: 

• Establishing a bedtime routine with consistent times to go to sleep and wake up
• Ensuring bedrooms and sleep spaces are quiet, dark and a comfortable temperature
• Avoiding screen time before going to bed
• Increasing activity during the day and avoiding heavy meals at night
• If medication is impeding a child’s sleep, speak with your health care provider

If you are concerned about your child’s sleep health, schedule an appointment with your pediatrician. Our “Find a Doctor” tool can help you find a Dignity Health Medical Group provider for your child near you.