Sleep Hygiene

Sleep is a hot topic! Although there are many strategies out there (and just as much debate), one thing can be said for sure: sleep hygiene is a must! Sleep hygiene includes all the activities that prepare your child for a good night's sleep. Sleep requirements vary by age so it's important to be realistic for your child. Try not to compare. All child develop at their own pace. Some sleep well. Some do not. Just as some children walk early and some walk late. Sleep is mostly dependent on the child, although there are plenty of people trying to sell remedies to exhausted caregivers. As long as sleep hygiene is followed you are doing your part to help your child get the rest they need. If you are still struggling with your child's sleep, consider getting a consult from a pediatric sleep specialist that is a medical doctor (sometimes called a somnologist).

Please note: The advice provided here is not a substitute for medical care.

Please seek the advice of your child's medical team before implementing any of the strategies discussed here.

Sleep Hygiene Activities

Printable PDF Below

Sleep for Babies

Follow safe sleep practices like the ABCs of safe sleep (Alone, Back, Crib)
Babies average 14-17 hours of sleep per day
Babies 0-6 months average 4-5 naps
Babies 6-12 months average 2-3 naps
The circadian rhythm starts at a few months old (this is the body's clock knowing when to wake and sleep)
Naps should be in naturally lit rooms to help with circadian rhythm

Make it fun!

Start a gentle bedtime routine (lotion, change into pajamas, singing or books)
A white noise sound machine may help your baby sleep

Sleep for Preschoolers

Preschoolers average 10-13 hours of sleep per day
Children are gaining many skills each day so sleep is needed to rest the brain and the body
Preschoolers still need one nap per day

Make it fun!

Create a calming space for your child with their favorite stuffed toy
Decorate the room with a night light or glow-in-the-dark stars on the walls
Have a consistent bedtime each night and consider having an "Ok to Wake" clock in your child's room

Sleep for Toddlers

Toddlers average 11-14 hours of sleep
Toddlers can develop anxiety at bedtime and can wander from bed to bed or try to sleep in their parent's bed
Children may begin to prefer a nightlight at this age
An optimal environment includes a low bed they can get in and out of and comfortable sheets

Make it fun!

Create a consistent bedtime routine (read books, warm bath, sing songs)
Let your child pick out toys or stuffed animals to sleep with
Have a fun (but not too exciting or bright) nightlight

Sleep for Children

Children average 9-12 hours of sleep per day
Consistent sleep schedules might start to be difficult to achieve due to homework and extracurricular activities, but it is still important to try to keep things as consistent as possible

Make it fun!

Let your child pick out some items for bedtime (pillow, sheets, comforter, etc.)
Help your child to be an active participant in bedtime (ex. "What do we do next after bath time?")

Sleep for Teenagers

Teenagers need an average 8-10 hours of sleep per day
Healthy sleep habits may have to change based on a variety of factors (after-school sports, homework, etc.)
Be mindful of your child's mental health if they are sleeping excessively or not enough

Make it fun!

Let them decorate their sleeping space
Limit the amount of screen usage in their bedroom and encourage reading or other relaxing activities
Give them more independence to carry out their bedtime routine

PDF Printable