Lifestyle Changes to Help Your Child Sleep Better at Night

As sleep medicine experts specializing in pediatric sleep disorders, our team at Fivestar Pulmonary Associates understands that children of all ages experience phases when they struggle to get a good night’s sleep. In some cases, it’s because of an underlying issue, such as:

• Obstructive sleep apnea (snoring, respiratory pauses) 
• Frequent awakenings related to uncontrolled asthma 
• Childhood insomnia (difficulty falling or staying asleep)
• Limb movement disorders (i.e., restless leg syndrome)
• Delayed sleep phase syndrome (circadian rhythm shift)

While every pediatric sleep disorder treatment plan has its own unique medical approach, every sleep restoration plan emphasizes the importance of improved sleep hygiene — or lifestyle changes that work with medical therapies to support better sleep. 

1. Stick with consistent sleep and wake times 

The human body and its circadian rhythms work best with a consistent schedule. The first step toward improving sleep-wake cycle patterns is establishing a consistent bedtime and wake time and sticking with it at least six days a week. On weekends, sleep/wake times shouldn’t vary more than an hour. 

2. Establish a relaxing bedtime routine 

When your child gets used to going to bed at a certain time, it’s easier for them to drift off to sleep naturally and quickly (within the typical 20-minute timeframe). Another thing that makes the process easier? A relaxing bedtime routine. 

Creating an hour-long relaxation buffer before bed gives your child time to wind down before sleep. A bath and story can help younger kids get to sleep faster; older kids and teens might take a shower, listen to music, or read before turning out the light. 

3. Plan for the right amount of sleep time

School-aged kids need 9-12 hours of sleep each night, while adolescents need 8-10 hours. Some kids need more sleep than a typical child of their age. 

A child who needs 10 hours of sleep and wakes up for school at 7am each day should be falling asleep by 9pm each night. This means their relaxation buffer should ideally begin around 8pm.

4. Make bedtime a screen-free zone

Switch off all screens (i.e., tablets, smartphones, TV) at least an hour before bedtime. Besides being sources of stimulating video games, social media, and programs, the light emitted from these screens suppresses the release of melatonin, making it harder to fall asleep. 

5. Keep their bedroom cool, dark, and quiet

While it may seem obvious, it can’t be overstated — a sleep environment that’s conducive to sleep sets the stage for a good night’s rest. Cooler temperatures are better for sleep than warmer ones, and darkness encourages the release of the sleep hormone melatonin to induce sleep faster. A quiet room helps the brain drift off to sleep more easily. 

If your child has trouble falling asleep in a room that’s not fully dark, consider installing room-darkening shades or curtains. If noise is an issue, a white noise machine can help. 

6. Promote morning light and daily exercise

When your child wakes in the morning, exposing them to bright natural light suppresses melatonin production and helps them feel fully awake and alert. Getting plenty of natural light throughout the day also helps them feel sleepier as night sets in. 

Likewise, kids who are physically active throughout the day tend to sleep better at night. Just be sure their exercise or sports play winds down at least an hour before bedtime. 

7. Avoid overscheduling older kids and teens

Many older kids and teens are overscheduled these days, with numerous extracurricular activities on their plate in addition to their normal school day and homework. 

Busy kids can sometimes find it hard to meet all their obligations and get to bed on time, and it’s usually their bedtime that gets pushed to ensure homework is finished (following a full school day, sports practice, and chores). When sleep is no longer a priority, it’s time to consider where your child can scale back some of their commitments. 

8. Skip the naps and limit caffeine 

Naptime is recommended through four years of age, considered optional at age five, and not recommended by age six, when daytime snoozing starts to interfere with nighttime sleep. Instead, reserve afternoon naps for times of illness or injury recovery. 

When it comes to caffeine, younger kids shouldn’t have any, and teens shouldn’t have more than a small amount (100 milligrams, or one cup of coffee), preferably consumed before 3pm, as its effects can last up to six hours. 

Better nightly sleep is within reach

Ready to help your child sleep better? Fivestar Pulmonary Associates is here to help. Get started today by filling out our sleep apnea questionnaire or taking our asthma control test, then schedule a visit with our pediatric sleep medicine specialist at our location most convenient to you in Allen, McKinney, or Plano, Texas.