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Top 6 Healthy Sleep Tips For Kids

by | Apr 21, 2022 | Lifestyle

Setting a healthy sleeping time for kids is crucial as quality sleep plays an essential role in their overall physical and cognitive development. Physically, sleep is beneficial for strengthening and restoring their immune system. Mentally, it helps increase their concentration levels and boost their retaining power, which improves their performance at school.

Children are energetic and playful all the time. Given a choice, they would rather stay up than sleep. No matter how much a parent wants their kid to sleep on time, it doesn’t always happen. So, as a parent, if you are facing this issue, then here are some sleep tips for kids that can help!

A] Healthy Sleep Tips For Kids

1. Set a bedtime and a wake-time

Maintaining a consistent bedtime and wake-up time will make everyone’s life easy.

Even though a kids’ age determines their normal sleeping time, other variables influence their sleeping needs and patterns. Once your child gets accustomed to a sleeping pattern, it is hard to change it. Some kids are early risers and will rise early even when put late to bed, whereas some kids are night owls and won’t fall asleep no matter what you do. To avoid this, parents must set a proper bedtime.

The same applies to wake-up time. Set a wake-up time when your kid is a toddler, which will help them during their preschool years. Keep in mind to follow the same routine during weekends.

2. Have a fixed bedtime routine

Creating a routine helps kids sleep better. The routine needs to be soothing, unhurried, and comforting, aimed at relaxing the child’s brain before bed. A regular bedtime routine should consist of calming activities post-dinner – a warm bath, brushing teeth, a bedtime story or a lullaby. Remember to keep the routine short.

To teach a toddler, you can opt for showing the parts of the routine (by drawing or cutting out pictures). This helps them understand the expectations around bedtime. A bedtime routine should be tailored to meet individual kids’ needs. So, take into consideration their likes & dislikes and what they prefer.

3. Put screens away before bedtime

Another thing that can help enhance your kid’s sleep is limiting their screen time. This includes switching-off phones or TVs an hour before bedtime.

Watching TV or playing on the phone before bedtime stimulates their brain rather than relaxing it. The light emitted from the screen also delays the release of the body’s sleep hormone, making it difficult for them to fall asleep.

To develop healthy sleep habits in your kids, try to:

  • Turn off the screens 60 minutes before bed or early
  • Reduce the lighting in the bedroom
  • Create a wind-down routine before bed
  • Keep your phone on silent while you’re in your child’s room or avoid carrying it in there.

4. Don’t plan too many activities for the night

No parent wants their child to lack in any way in today’s competitive world. As a result, kid’s nowadays have jammed packed schedules. Admittedly, they should have fun activities during the day, including physical activities. But at night, they need to wind down. Late-night activities like homework or sports lessons can threaten their quality of sleep. Instead, they should spend their night doing relaxing tasks.

5. Be firm and set limits for your kids

If you’re wondering why should you be firm and set limits for your kids, know that healthy boundaries help kids feel safe and builds resilience. Sometimes your toddler or pre-schooler may resist sleeping on time, or your teenager may sneak their phone into the bedroom. Here, the set limits can help you tackle these issues efficiently.

Tips for setting limits for your kid to promote healthy sleeping habits:

  • For toddlers: Be consistent in bringing your child back to their room every time they get up. If your child stays in their bed for a whole night, you can reward them the next day.
  • For pre-school and school-age kids: Kids have a wild imagination and make creative excuses to get out of bed. Offer them a certain amount of passes. When they finish their passes, they have to stay in bed for the rest of the night. Feel free to use your own judgement to qualify if they need washroom breaks or not.
  • For teenagers: Although they may argue, have a no-phone rule in the bedroom. If they argue, demanding they need a phone for alarms, try going old school with an alarm clock.

6. Create a sleep-friendly bedroom environment

Soft bedsheets, cool temperature, and a comfy mattress are some things that can help enhance your kids’ sleep.

  • External light may affect your child’s sleep, so switch them off. When they aren’t distracted, they’ll fall asleep sooner. If your child is afraid of the dark, make an exception and add a night light to their room.
  • Do not fill their bed with toys. But, you can place their favourite toy or blanket on the bed to help ease their separation anxiety..
  • Choosing the right mattress also plays a vital role. Finding the ideal mattress may not be easy, as each child is different, so is their sleeping habits. When choosing a mattress, select one that offers the correct firmness and breathability. Pay attention to the materials utilised in manufacturing the mattress. And to avoid allergies, opt for a natural organic mattress for kids.
  • Fluffy kid-friendly pillows can also factor into a healthy sleep routine. Buy latex pillows for kids online and give them a soft and cozy place to rest their head at night.

B] Healthy Sleeping Time: How Much Sleep Does A Child Need?


Age Group Sleeping Time (in hours)
Newborn (birth to 3 months) 14 to 17 hours  (includes naps)
Infant (4 to 11 months) 12 to 16 hours  (includes naps)
Toddler (1 to 2 years) 11 to 14 hours
Preschool/Kindergarten (3 to 5 years) 10 to 13 hours
School-age (6 to 13 years) 9 to 12 hours
Teenagers (14 and older) 8 to 10 hours


With their busy schedules, kids should have a night of quality sleep. Without that, they will have a tough time coping with their daily activities. Enhance your child’s sleep by providing them with the right mattress created by a reputed and luxury mattress brand in India. Choose one that fits their bedroom and is beneficial for their health. By following a routine and the above-mentioned tips, your child will surely have a good night’s rest.

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