Dreamland: Nurturing Healthy Sleep Habits in Kids and Teens

Sleep is vital for developing brains in children. It affects learning, language, attention, and impulse control. For young children, sleep helps their bodies recharge and retain information, supports growth and repair, and releases important brain development hormones. Teens need more sleep due to rapid growth and are at higher risk for accidents and depression if sleep deprived. Sleep also boosts the immune system, rebuilds muscle, and improves focus. Numerous studies show that sleep affects mood and can prevent mood disorders in children of all ages.

How much sleep does my child need?

Age Group Age Range Recommended hours of sleep per 24 hours

Little Kids (Pre-School) 3-5 years 10-13 hours including naps

Big Kids (School age) 6-12 years 9-12 hours

Teenagers 13-18 years 8-10 hours

Let’s talk about sleep hygiene

What the heck is it? Sleep hygiene refers to the habits and practices that help promote good, restful sleep. It’s all about those magical bedtime habits and cozy rituals that help you drift into sweet, restorative sleep. Think of it as your personal recipe for slumber success!

Sleep Hygiene Recommendations for Toddlers and Little Kids

• Keeping a regular bedtime

• Creating a sleep zone that is also a no-screen zone, even during the daytime

• Providing a health well balanced diet

• Avoid large meals, caffeine, and sugary treats before bedtime. If your child is hungry at bedtime, opt for a healthy bedtime snack:

  • Bedtime snack options: milk, cheese, bread, eggs, chicken, beans, cherries, tart cherry juice

  • If your child has food allergies talk to your pediatrician, allergist, or pediatric dietician about alternatives.

• Keeping the room a cooler temperature

• Using dark or blackout curtains to block out light. If your little one is scared of the dark, it’s ok to use a nightlight

• Keeping the room quiet or using a white noise machine to reduce outside noise.

• Limit screen time before bed. Aim to put away screens at least 1 hour before bedtime.

My child refuses to sleep in their own bed…

A 2004 study of 83 preschoolers found that children who slept alone from an early age were better at falling asleep on their own and sleeping through the night, but the preschoolers who co-slept from an early age were more likely to dress themselves, entertain themselves, and work out problems with peers on their own.

A 2002 study involving 205 families showed that by age 18, kids who bedshared and those who slept alone had similar sleep issues and mental health.

Bottom line: It might take some work to figure out what works for your kid and your family dynamic, but it will be well worth it! There is not a “right way”, do what feels best for your family. Everything is going to work out fine.

Big Kids and Teens

Finally, your kid is sleeping through the night. And maybe, just maybe, you’re catching some extra Z’s too. But now, their sleep issues have taken on a new form. It is common for kids and teens to struggle with sleep which can mess with their focus while at school and home. Lack of sleep can lead to sleep deprivation. Remember how you felt during those newborn days-yikes! It can impact their mood, behavior, and even weight. Puberty can change sleep patterns, making them want to stay up late and sleep in. But, alas, school schedules aren’t so flexible.

Sleep Hygiene Recommendations for Big Kids and Teens

• Create family expectations: work together to establish clear rules and expectations for bedtime routines

• Create a consistent sleep schedule: Try to wake up and go to bed at the same time every day-yes, even on the weekend. If your child likes to sleep in on the weekends, they should wake up 30 minutes-2 hours of the weekday wake up time. Example: During the week wake up time is at 7am, weekend wake up time should be between 7:30-9am.

• Providing a health well balanced diet

• Avoid large meals, caffeine (sodas, coffee, energy drinks), and sugary treats before bedtime. If your child is hungry at bedtime, opt for a healthy bedtime snack

  • Bedtime snack options: milk, cheese, bread, eggs, chicken, beans, cherries, tart cherry juice

  • If your child has food allergies talk to your pediatrician, allergist, or pediatric dietician about alternatives.

• Avoid daytime naps. Napping during the day can make it harder to fall asleep at night

• Use the bed for sleeping only. Avoid using the bed for doing homework, gaming, eating, hanging out, etc.

• Keep your child active during the day with at least 60 minutes of physical activity. Avoid strenuous exercise close to bedtime and try not to schedule too many evening activities.

• Limit screen time before bed. Aim to put away screens at least 1 hour before bedtime.

• Keep screens out of the bedroom including televisions, tables, computers, and cell phones.

• Use dim or warm colored lights in the evening. Try to limit bright lights and blue lights from screens.

• Keeping the room a cooler temperature

• Using dark or blackout curtains to block out light. Darkness helps the brain release sleep hormones (melatonin).

• Keeping the room quiet or using a white noise machine to reduce outside noise.

• No alcohol, smoking, or vaping. Pretty obvious, right? But for those who need a reminder—these habits can seriously mess with your sleep.

• For teenagers who drive-don’t drive drowsy! Teens are at the highest risk for accidents from dozing off behind the wheel, even in the afternoon. Stay safe and alert!

My kid has a hard time falling asleep…

If your kid is tossing and turning for more than 20 minutes, some expert-recommended apps can help. I know, I know—no screen time before bed, right? But apps like Headspace and Calm are designed to get your child back on track with their sleep routine.

My kid snores, is exhausted during the day, and/or having behavior issues

You may want to talk to your pediatrician about sleep apnea.

What is sleep apnea?

A sleep disorder that causes a partial or complete blockage of airway during sleep. It is often caused by large tonsils and adenoids, it can also be caused by obesity.

Symptoms include:

• Snoring, with gasps between breaths or brief pauses while breathing

• Heaving breathing while sleeping

• Bedwetting

• Daytime sleepiness

• Headaches

• Being irritable aggressive, or other behavioral problems

• Difficulty focusing or trouble concentrating at school

• Being hyperactive during the day

Bottom Line: Model the behavior you would like to see in your child. Make sleep a priority as a family. This means the adults in the house need to establish a sleep hygiene routine as well. Once you have a consistent routine, it can take up to two weeks to see changes-hang in there! If you believe your child may have health issues that are disrupting their sleep, talk to your pediatrician.

References

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 1–14.

Gouthro K, Slowik JM. Pediatric Obstructive Sleep Apnea. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan.

Keller, M.A. and Goldberg, W.A. (2004). Co-sleeping: Help or hindrance for young children's independence?. Inf. Child Develop., 13: 369-388.

Mindell, J. A., & Williamson, A. A. (2018). Benefits of a bedtime routine in young children: Sleep, development, and beyond. Sleep Medicine Reviews, 40, 93–108.

Netzer, N. C., Strohl, K. P., & Pramsohler, S. (2024). Influence of nutrition and food on sleep-is there evidence?. Sleep & breathing, 28(1), 61–68.

Okami, P., Weisner, T.,Olmstead, R. (2002) Outcome Correlates of Parent-Child Bedsharing: An Eighteen-Year Longitudinal Study. Journal of Developmental & Behavioral Pediatrics 23(4):p 244-253.

Rupsha, S., Atha, R., Lenker, K. P., et al. (2024). Racial/ethnic disparities in the trajectories of insomnia symptoms from childhood to young adulthood. Sleep 47 (5).