Sleep Hygiene
Dear Mountain Song Community,
First, I want to say thank you for all of the positive parent feedback I have received about The Inner Garden. Writing these articles has become a favorite part of my week! If there are mental health topics you would like to learn more about, please feel free to reach out to kbutler@mountainsongschool.org.
Today’s topic is sleep hygiene. Many families go through phases where sleep is tricky. Most of us have experienced a night of insomnia or restless sleep. One night is tolerable, but if we don’t sleep soundly for several nights in a row, it can really impact how we feel and function throughout the day. This is especially true for children. Sleep is essential for children’s physical, emotional, and mental functioning and development. When a child is well rested, they are better able to focus, retain information, and stay emotionally regulated.
Children thrive on rhythm. Just as the seasons follow a natural cycle and the sun rises and sets each day, our bodies also depend on predictable patterns of rest and activity. When children have consistent daily rhythms, their bodies begin to recognize when it is time to be awake, engaged, and active, and when it is time to rest and restore.
So what do we do when our children have trouble sleeping, and how can we help set them up for a successful night of rest? Sleep hygiene refers to a group of habits that support falling asleep and staying asleep through the night. These practices work best when routines are consistent over time.
Keep in mind that preschoolers (ages 3–5) generally need between 10–13 hours of sleep per night, school-age children (ages 6–13) typically need 9–11 hours, and teens need about 8–10 hours.
Sleep hygiene practices for children:
Stick to the same bedtime each night, even on weekends. Children tend to sleep better when they have consistent bedtime and wake-up times.
Establish a bedtime routine. This is a predictable series of events that happen every night. A simple routine might include taking a bath, putting on pajamas, brushing teeth, and reading a bedtime story.
Create a calm, cozy sleep environment. If possible, keep the room quiet, cool, and uncluttered.
Implement a screen curfew. Screens emit a type of blue light that suppresses melatonin, the hormone that helps regulate sleep.
Use beds primarily for sleeping. Watching TV or using a tablet or computer in bed can make it harder for your child’s brain to associate the bed with rest.
Alarm clocks can be useful, but consider facing them away from your child’s sleeping area to minimize light and distraction.
Consider a relaxing routine before bed that includes slow, deep breathing or a positive visualization of your child’s favorite nature spot.
Avoid caffeine (soda, chocolate, tea, or coffee) in the late afternoon and evening. Water or herbal tea can be good alternatives during these times.
Encourage daily exercise. Physical activity helps people of all ages fall asleep more easily and stay asleep longer. About one hour of activity each day is a helpful guideline.
Be mindful of scary or violent content. Some games, shows, and YouTube videos are marketed to children but may still be frightening. Poppy Playtime is one example that often comes up in conversations with students.
Consider soothing, natural calming scents such as lavender in a diffuser.
If your child is prone to bedtime worrying, a short mindful meditation before bed can help calm the nervous system. It can also be helpful to create a “worry time” earlier in the evening when your child can talk about concerns and think through ways to cope with them.
Some children also find comfort in a security item such as a stuffed animal or soft blanket.
It can also help to put children to bed when they are sleepy but still awake so they can practice settling themselves to sleep.
*If sleep challenges continue after several weeks of consistent routines, it may be a good time to schedule an appointment with your pediatrician to explore possible causes for the disruptions.
I hope these ideas help your children sleep soundly through the night so they feel more prepared for the ups and downs of the day. Many of these suggestions help adults sleep better as well, so feel free to incorporate some of them into your own routines.
Happy sleeping,
Kim Butler, Licensed School Counselor, LPC Director of Mental Health Systems
kbutler@mountainsongschool.org