Building Better Bedtimes: Tips for Creating Healthy Sleep Routines to Support Learning and Growth
A good night’s sleep is one of the most essential ingredients for a child’s growth, learning, and overall well-being. Studies show that quality sleep not only boosts concentration and memory but also supports emotional regulation, resilience, and physical development- all of which are key to thriving in the classroom. As children grow, sleep routines help them develop healthy habits that support both academic success and a positive outlook on school and social interactions. By prioritizing restful and consistent sleep, parents can help set the stage for their child’s best possible school experience.
Establish a Consistent Bedtime Routine: Consistency is key. Setting a predictable series of calm, soothing activities before bed- such as reading, bathing, or quiet play signals to children that it’s time to wind down. These routines should start at the same time each night and ideally last around 20-30 minutes to help build a habit that supports falling asleep more easily.
Additional Tip: Include choices in the routine, like picking out their pajamas or choosing a book, to give them a sense of control, which can ease bedtime transitions
Limit Screen Time Before Bed: Reducing or eliminating screen time at least one hour before bed can make a big difference. Screens emit blue light, which can suppress melatonin, a hormone crucial for sleep, and the content on screens can be stimulating, making it harder for children to relax.
Additional Tip: Encourage quiet, screen-free activities instead, such as reading, coloring, or listening to calming music or audiobooks, which can help the child shift their focus away from screens without creating resistance
Maintain a Regular Sleep Schedule: Aim for the same bedtime and wake-up time each day, even on weekends. Consistent sleep schedules help regulate a child’s internal clock, making it easier for them to fall asleep and wake up naturally at the same times, which improves overall sleep quality
Additional Tip: Gradually adjust the sleep schedule if necessary, by moving bedtime 10-15 minutes earlier or later each night until you reach the desired time. This gradual change is easier for kids to adapt to and helps prevent sleep disruptions.
Create a Calming Sleep Environment: A cool, quiet, and dark bedroom can help children fall asleep faster and stay asleep. White noise machines or soft music can create a calming background if they’re sensitive to sound, and dim, warm-colored night lights can be comforting without interfering with sleep.
Additional Tip: A consistent bedtime scent, like a lavender room spray, can become a soothing signal for sleep. Introducing a calming scent during bedtime can help create an association with relaxation and sleep.
Encourage Physical Activity: Physical exercise during the day can help children fall asleep faster and sleep more deeply. Just make sure to avoid vigorous activity too close to bedtime, as this can have an energizing effect instead.
Additional Tip: Limit evening sugars and stimulants. While not directly related to exercise, avoiding sugary snacks and stimulants (like chocolate) in the evening can help prevent spikes in energy close to bedtime. Instead, encourage exercise and snacks earlier in the day, helping promote a relaxed, calm mood as bedtime approaches.
Establishing a strong bedtime routine can be one of the most valuable contributions to a child’s daily life, allowing them to arrive at school ready to engage, learn, and grow. Children who are well-rested are better equipped to manage classroom challenges, handle social interactions with peers, and retain new information more effectively. As the school community works together to support student success, encouraging healthy sleep habits at home is a powerful way for parents to help their children reach their full potential, both academically and personally.
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