Bedtime can be one of the most rewarding (and sometimes, one of the most frustrating) parts of parenting. Sleep challenges are incredibly common for kids of all ages, and they can take a toll on the whole family. We know how closely sleep is tied to your child’s overall well-being and your peace of mind as a parent.

While there’s no one-size-fits-all solution, small changes to your child’s routine can make a big difference in their quality of sleep. Here are a few ways to help them develop better sleep habits and a more peaceful bedtime routine.

How Much Sleep Does Your Child Really Need?

General sleep guidelines can give you a helpful starting point.

  • Infants (4–12 months): 12–16 hours, including naps
  • Toddlers (1–2 years): 11–14 hours
  • Preschoolers (3–5 years): 10–13 hours
  • School-aged children (6–12 years): 9–12 hours
  • Teens (13–18 years): 8–10 hours

If your child consistently falls short of these numbers or wakes up groggy and cranky, they may need more support around sleep.

Child Sleeping WFMC Health

What Might Be Disrupting Your Child’s Sleep?

Several everyday factors can interfere with a child’s ability to fall or stay asleep. Changes in routine (like travel or holidays), late-day screen time, and overstimulation before bed can all make it harder to wind down. Food choices, especially sugar or caffeine in the evening, can also play a role.

Sometimes emotional factors—like anxiety, nightmares, or fear of the dark—can also keep kids up. If your child resists bedtime or frequently wakes up upset, it might be worth exploring what’s on their mind during the day, not just at night.

Simple Sleep Solutions to Try

Follow a Calming Bedtime Routine

Kids thrive on consistency. A nightly routine signals that it’s time to wind down and transition smoothly into sleep. Bathtime, brushing teeth, putting on pajamas, reading a book, and cuddling can keep things low-stimulation and screen-free in the hour before bed.

Stick to Consistent Sleep and Wake Times

Try to keep bedtime and wake-up times within the same 30–45 minute window each day, even on weekends. This helps your child’s internal clock stay on track, which makes it easier for them to fall asleep and wake up naturally.

Create a Comfortable Sleep Environment

A dark, cool, and quiet room is ideal for sleep. If needed, use blackout curtains, a white noise machine, or a small nightlight to create a sleep-inviting space. Let your child help set up their room to feel cozy and safe.

Watch for Food and Drink Triggers

Heavy meals or sugary snacks close to bedtime can disrupt sleep. Offer a light snack like a banana, toast, or a small glass of milk if your child is hungry. Avoid chocolate or anything caffeinated (like soda) in the evening hours.

Talk About Fears or Worries During the Day

If your child is anxious or scared at night, encourage them to talk about those feelings during the day. Acknowledge their worries and provide reassurance. Creating space for those conversations earlier in the day can make bedtime feel less stressful.

When to Talk to Your Child’s Provider

Sometimes sleep issues can be signs of something more. If your child snores heavily, has frequent night terrors, or still struggles to fall asleep after weeks of trying, it’s a good idea to talk to their provider.

This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider.

This blog post was first published on WFMCHealth.org.