Caring for Kids is a monthly article series by early childhood education experts in Child and Family Care and Children’s Centers.

One of the simple joys in life is waking up feeling refreshed after a good night's sleep. However, for many of us, especially those of us who are caring for kids, it can be tricky to get enough shut-eye. And while sleep is important for everyone, it's essential for children. 

"Sleep is such an important part of healthy development., " says Christine Snyder, director of Child and Family Care. “From physical growth and cognitive development to helping children feel more in charge of their emotions and behaviors–good sleep can lead to good days for your child and for your entire family.” 

Three Tips for Better Sleep 

While establishing consistent sleep patterns can be challenging, there are time-tested strategies that can help. Here are three tips for improving your child’s sleep, whether they’re a baby, toddler, schoolager, or teen.

Set a Consistent Bedtime Routine

Creating and sticking to a bedtime routine can make a world of difference for your child’s sleep. Consistency helps to signal to your child’s body that it’s time to wind down and get ready for sleep. Simple activities like taking a warm bath, reading a book, or listening to calming music can all become part of this nightly ritual. By setting a specific sequence of events that occur each night before bed, you help establish a sense of security and predictability, making it easier for your child to fall asleep.

Create a Sleep-Friendly Environment

The environment in which your child sleeps plays a significant role in the quality of their rest. Make sure their bedroom is cool, quiet, and dark. Consider using blackout curtains to keep out light and a white noise machine to block out any disruptive sounds. The goal is to create a calm and comfortable space that is conducive to sleep. Keep the room free of distractions, like toys or electronic devices, which can interfere with the ability to unwind and fall asleep quickly.

Manage Stress and External Factors

Even with a good routine, it is important to recognize that young children may still experience typical sleep regressions. Factors like stress, illness, or environmental changes—such as noisy storms—can all affect sleep for all family members. During these times, maintaining a flexible yet consistent bedtime routine can help. Take note of stressful situations and offer comfort and reassurance. Encouraging practices like deep breathing or gentle stretching can also help manage stress and promote relaxation before bedtime.

“It’s natural to have ups and downs in all aspects of life. Just keep implementing practices that have worked, stay consistent, and be kind to yourself,” adds Christine. “Starting a new routine or getting back on track after a setback may take some time, but the improvements over time will be worth it.”

Additional Resources

For more information and tips on tackling sleep issues at various stages of childhood, check out these resources:

• Baby Sleep Myths: Common Myths About Baby Sleep Challenges

• Common Infant/Toddler Challenges: Toddler Sleep Problems

• Tips for Toddlers: Bedtime Trouble

• Sleep Guidance for Birth-5: Encouraging Healthy Sleep Habits

• Additional Tips: Baby Sleep Tips

• Sleep Guidance for Schoolagers and Teens: Students and Sleep

• Back-to-School Tips: Back to School Sleep Tips