How To Get Your Kid on a Better Bedtime Routine

Like eating their vegetables or wearing sunscreen, encouraging your kids to follow a bedtime routine will pay off over time.

A consistent bedtime routine signals their brain and body that it’s time to wind down. That can make it easier to fall asleep, stay asleep and wake up feeling rested.

Good sleep can benefit your child all year long. And if they’re getting ready for a transition, like a new school year, getting enough shut-eye can make a big difference.

We talked with pediatric sleep specialist Brian Chen, MD, about why a bedtime routine for kids matters — and how to build one that sticks.

Why a bedtime routine is important

Sleep-deprived brains are struggling brains. That’s especially true for kids. They need their ZZZs to grow and develop both physically and emotionally. And they need enough sleep to pay attention in school and keep their energy high throughout the day.

“Sleeping well helps ensure your child gets enough sleep to support their physical health, emotional well-being and ability to learn,” Dr. Chen reinforces. “The best thing you can do to get kids to wake up refreshed and ready to go is to make sure they get a good night’s rest.”

Kids ages 5 to 12 generally need nine to 12 hours of sleep each night. Teens need eight to 10 hours. Kids who don’t get enough sleep can have troubles, like:

• Difficulty paying attention in class or falling asleep at school
• Trouble learning and thinking clearly
• Lower energy levels
• Mood changes and irritability

Bedtime routine tips

The best bedtime routines aren’t complicated. They’re simply a series of calming, predictable habits that help your child transition from a busy day to a good night’s sleep.

Dr. Chen recommends these bedtime routine tips.

Adjust times gradually

Start by figuring out what your child’s school-year sleep schedule should look like. Count backward from the time they need to wake up to find a bedtime that allows them to get the recommended amount of sleep.

If they’re currently staying up much later than that, resist the urge to make a dramatic adjustment.

“If your child’s sleep schedule needs to be shifted, that shift should be slow,” Dr. Chen recommends. “Making a sudden change can leave kids sleep-deprived and groggy.”

Move their bedtime by just 15 minutes every two to three days until you reach your target schedule.

Those gradual adjustments are easier on your child’s internal clock, making the transition smoother and more likely to stick.

Follow a calming wind-down routine

The hour before bedtime should send your child’s brain the message that it’s time to sleep. Avoid vigorous play during this period. And turn off the screens.

“A lot of us don’t realize it, but screen time can be very engaging for your brain,” Dr. Chen points out. “Blue light from screens suppresses natural melatonin.”

That means that watching TV or playing video games before bed isn’t going to help your child fall asleep and get restful sleep. Instead, use the time before bed for calm, quiet, screen-free activities, like:

• Reading a book
• Taking a bath or shower
• Listening to calming music
• Coloring or drawing
• Talking about the day

Make their bedroom sleep-friendly

Your child's bedroom should be set up to encourage sleep.

Darkness signals to kids’ bodies that it’s time to sleep. It also allows their natural melatonin levels to rise, which helps them fall (and stay) asleep. Consider using blackout curtains if it’s still light outside, and keep the room as quiet as possible.

Consider the temperature, too. An ideal sleep environment is about 65 to 70 degrees Fahrenheit (18 to 21 degrees Celsius). On warm evenings, encourage your child to wear lightweight PJs, and use a fan.

Skip sleep aids unless your doctor recommends them

Melatonin and other sleep supplements have become popular sleep aids, even for kids. But Dr. Chen says they aren’t something parents should reach for on their own.

Sleep supplements don’t address underlying behaviors that can keep kids from getting enough rest.

“These are very powerful tools that should only be used under the care of a healthcare professional,” he cautions. “Using them incorrectly can make kids’ sleep issues much more complicated than they have to be.”

If your child regularly struggles to fall asleep, talk with a children’s health provider before trying supplements or other sleep aids. They can help get to the root of any sleep troubles.

Final thoughts: Stay consistent

The best bedtime routine for kids shouldn’t be complicated. But it does need to be consistent.

And don’t ignore problems like trouble waking up, sleeping in class or feeling tired despite getting the recommended amount of sleep.

“It could be a sign that there’s something going on with their sleep quality,” Dr. Chen says. “Talk with a pediatrician or children’s sleep specialist about your concerns. They can help you find solutions.”