Written by Laurie Robinson Haden | PSEE
Sleep is one of the most powerful tools for learning, yet it is often overlooked. When children are rested, they listen better, manage emotions more effectively, and remember what they learned. Families can protect sleep by establishing habits that send a clear message: rest is important.
1. Set a Consistent Bedtime and Wake-Up Time
Try to keep sleep and wake times similar on school nights and weekends. Regular routines help the body know when it is time to rest.
2. Create a Calm Pre-Bed Routine
Thirty minutes before bed, shift to quiet activities like reading or gentle stretching. This gives the brain time to slow down.
3. Limit Screen Use in the Evening
Tablets, phones, and TVs stimulate the brain and make it harder to fall asleep. Aim to turn off screens at least one hour before bedtime.
4. Make the Bedroom a Restful Space
Dark curtains, comfortable bedding, and reduced noise help children fall asleep faster and stay asleep longer.
5. Watch Caffeine and Sugar Intake
Avoid soda, energy drinks, and sugary snacks in the evening. These can keep children wired when they need to wind down.
6. Encourage Daily Physical Activity
Playing outside, walking, or participating in sports supports better sleep. Movement during the day makes rest at night more restorative.
7. Talk About Why Sleep Matters
Explain that sleep helps the brain grow, strengthens memory, and supports mood. Children are more likely to cooperate when they understand the “why.”
8. Help Children Manage Worries Before Bed
If worries keep them awake, create a “worry journal” or quiet talk time earlier in the evening. This prevents anxious thoughts from piling up at bedtime.
9. Be Consistent With Expectations
If bedtime rules change often, children push for later and later nights. Clear boundaries and routines make sleep easier for everyone.
10. Monitor for Signs of Sleep Struggles
Snoring, frequent waking, or extreme morning tiredness may signal a deeper issue. If concerns persist, talk with a healthcare professional.
Final Thought: Healthy sleep habits are a gift families can give every night. When children are rested, they are better prepared to learn, grow, and handle the demands of the school day.
