Sleep Routine For Kids
Posted: October 10, 2022
By: Margie Frisco, MA, LPC-Associate
Supervised by Melissa Barton, LPC-S
Sleep is one of the most essential parts of life. Life can be difficult if people are not getting a healthy amount or quality of sleep. Healthy sleep is extremely needed for kids too!
One might ask, how do you get more quality and quantity out of sleep? Adding a sleep routine can help your child improve their sleep. A sleep routine is a schedule that tells your body that it is bedtime. It helps your body slow down and prepare for rest.
Sleep Routine Time
To begin, start with deciding on when to start the routine. For instance, what time does the family start the sleep routine every night, and what day it will begin. Be mindful of how much sleep time is needed for your child.
Many have heard the recommendation of eight hours of sleep a night. But realistically, kids in school could need as much as ten hours of sleep a night. Depending on your child’s age and activity level, the amount of sleep needed can vary. Check with your pediatrician to find the right amount for your child.
The parents might best determine the time chosen to go to sleep. This can help avoid an extremely late bedtime or getting into a power struggle with your child. Also, keeping the time consistent is needed. Repeatedly having your child stick to the sleep routine and going to bed at a consistent time will allow your child’s body to help create and keep a pattern.
There are an array of steps to choose from and enjoy. You can even create steps. The requirements of the steps are that they slow our body and mind down. Keep in mind this is preparing us for sleep.
Some steps to try could be:
Exercise can be unhelpful before bed. Moving our bodies can make our heart rate go up. That can be counterproductive for sleep.
Making the bed a time for “timeouts.” If we put children in bed for timeout, they can learn to associate bed with trouble. This can make bedtime very challenging.
Set healthy boundaries with food and drinks before bed. I am sure many parents have heard, “I’m thirsty,” right before bed. Having food and beverages right before bed makes our bodies need to work to process them. This can also add to more bathroom trips before bed.
Lastly, we want the child’s room to be dark and quiet. Nightlights are ok if we have some fears. For the most part, we want all noisy toys put away and for there to be less light. This indicates to the body that it is rest time and not playtime. Also, having the temping toys put away and out of immediate reach is preferable.
As a parent, I know that some of these are difficult. But setting healthy boundaries/rules now can help improve their sleep. It will take some time for you and the kids to get to where this is second nature. So, remember to have some compassion for the kids and you too!
What is a Sleep Routine?
Sleep routines can be different for each person. Furthermore, choosing the time and steps can have many options. Typically, consistency is key! Parents aim to keep the routine the same every night. To help kids join in the sleep routine fun, have them help create the routine. Helping gives the child an opportunity to take charge and decide for themselves. Not only does this help with sleep, but it can help with decision-making and building confidence.Sleep Routine Time
To begin, start with deciding on when to start the routine. For instance, what time does the family start the sleep routine every night, and what day it will begin. Be mindful of how much sleep time is needed for your child.
Many have heard the recommendation of eight hours of sleep a night. But realistically, kids in school could need as much as ten hours of sleep a night. Depending on your child’s age and activity level, the amount of sleep needed can vary. Check with your pediatrician to find the right amount for your child.
The parents might best determine the time chosen to go to sleep. This can help avoid an extremely late bedtime or getting into a power struggle with your child. Also, keeping the time consistent is needed. Repeatedly having your child stick to the sleep routine and going to bed at a consistent time will allow your child’s body to help create and keep a pattern.
Sleep Routine Steps
- Taking a Bath/Shower
- Washing our Face
- Brushing our Teeth
- Reading
- Lullaby
- Cuddles
- Sharing What we are Grateful For
Things to Avoid
There are some things that could not be helpful in a sleep routine. For example, TV or screen time canbe unhelpful in going to sleep. The reason for this is that the screen can help make our eyes tired. But the information gained from the screen can make a child’s brain more active, causing them to have a hard time falling asleep.Begin Group Counseling at Our Center in Katy, TX!
If you would like more help with improving sleep, one of the therapists at The Counseling Center at Cinco Ranch can help! To begin counseling in Katy, Texas, follow these three steps:- Contact our office to set up an appointment or get more information on sleep routines.
- Meet with one of our understanding therapists
- Find other ways to help improve your child's sleep today!