Healthy Bedtime and Sleep Routines

Is your child getting enough sleep?  Preschoolers typically sleep 10-13 hours/night, pre-teens need 9-12 hours/night, and teens need 8-10 hours/night. Poor or inadequate sleep can lead to mood swings, behavioral problems, and cognitive problems that impact your child’s ability to learn in school. Establishing a bedtime routine that works for your family, and sticking to it, is one of the best ways you can help your child get the sleep he/she needs to grow and learn.

“Sleep is especially important for children as it directly impacts mental and physical development.”

(National Sleep Foundation, 2019)

Establish a relaxing bedtime routine

The routine should end in the room where the child sleeps. The sleeping environment should be the same every night, ideally a room that is cool, quiet, and dark.

Power down electronics (TV, phone, tablet, and computer) 1-2 hours before bedtime so their bodies can start producing more melatonin. **

Avoid caffeine and sugary snacks that can make it harder to fall asleep and stay asleep

Stick to the same bedtime and wake-up schedule even on weekends – consistency is key!

As always, feel free to make adjustments to fit your child’s sensitivities. Please contact your occupational therapist if you need more individualized support.

Thank you! 

The OT Department