Create a calming routine leading up to bedtime. Consistency helps signal to the body that it's time to wind down.
Encourage your child to go to bed and wake up at the same time every day, even on weekends, to regulate their body's internal clock.
Avoid screens such as smartphones, tablets, computers, and TVs at least an hour before bedtime. Blue light from screens can disrupt sleep patterns.
Ensure the bedroom is quiet, dark, and cool. Consider using white noise machines or earplugs if there are disruptive noises.
Physical activity during the day can help children and teenagers fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime.
Limit caffeine consumption, especially in the afternoon and evening. Beverages like soda, energy drinks, and some teas can interfere with sleep.
Avoid heavy meals close to bedtime, but a light snack may be helpful. Opt for foods that promote sleep, such as bananas, yogurt, or whole-grain crackers.
Help your child manage stress and anxiety through open communication, problem-solving, or seeking professional support if needed.
While naps can be beneficial, especially for younger children, ensure they aren't too long or too close to bedtime, as they can disrupt nighttime sleep.
Establish rules around bedtime and stick to them consistently. This includes limiting late-night activities, such as homework or socializing.