Helping children sleep better is one of the most important—and often overlooked—ways parents can support their child’s growth, behavior, and learning. According to Salvatore Anzalone, MD, FAAP, a director of pediatrics and vice president of clinical business development at Healthcare Network, good sleep isn’t a luxury; it’s essential. From managing busy schedules to calming bedtime battles, simple changes in routine can make a big difference in how well kids rest—and thrive.
Sleep isn’t just a nightly routine – it is a cornerstone of growth, learning, and emotional balance for children of all ages. Families today are busier than ever, juggling packed school schedules, sports practices, and weekend activities.
The science is clear: sleep is essential. Children who sleep well think more clearly, feel better, and learn faster. Prioritizing sleep isn’t a luxury; it’s about giving children the foundation they need to thrive.
For younger children, sleep supports critical brain development. During deep sleep cycles, the brain processes new information, consolidates memories, and strengthens neural connections.
As children grow older, sleep continues to influence their physical health. Growth hormones are primarily released during sleep, making rest essential for proper physical development. Lack of sleep has also been linked to weakened immune systems, increased risk of obesity, and behavioral challenges.
Teens face unique sleep struggles due to shifting biological rhythms and academic pressures.
Encouraging consistent sleep routines – even on weekends – can help mitigate these challenges.
In addition to the regular struggles of setting and maintaining consistent sleep routines for children, many parents also have children with sleep issues.
Bedtime battles
One of the most common issues is behavioral insomnia, which often shows up as bedtime resistance or difficulty falling asleep without specific routines. The good news is a few simple changes, like a consistent bedtime routine and a calming wind-down period, can usually make a big difference.
Night terrors and sleepwalking also can occur in younger children. These episodes might be unsettling for parents, but they are usually harmless and tend to fade with age. Keeping a consistent sleep schedule and ensuring a safe environment are key to managing these nighttime disruptions.
These issues can be worked out over time with improved routines and consistency. There are some common sleep issues afflicting children that can be indicative of more serious underlying health problems.
Take sleep apnea, for instance. This condition, often caused by enlarged tonsils or adenoids, leads to disrupted breathing during sleep. Parents might notice loud snoring, restless tossing, or even brief pauses in breathing.
While it can sound alarming, it is treatable and often diagnosed through a sleep study. Treatment may involve surgery or other interventions, and addressing it early can improve a child’s mood, focus, and overall health.
Simple sleep solutions
Helping kids get enough sleep doesn’t have to be a struggle, and it starts with consistency. Establishing a predictable routine sends a signal to your child’s brain that it is time to wind down. A predictable routine can include calming activities like reading a book, taking a warm bath, or listening to soft music. Try to keep the routine short, soothing, and screen-free, ideally starting at the same time each night.
Creating a sleep-friendly environment also makes a big difference. Keep the bedroom cool, quiet, and dark, and limit stimulating activities in the hour before bed.
For younger children, a comfort item like a favorite stuffed animal can ease the transition to sleep. For older kids and teens, help them manage homework and screen time as best as you can so it does not interfere with rest.
Finally, don’t underestimate the power of daytime habits. Plenty of physical activity, limited caffeine, and exposure to natural light during the day all support better sleep.
When to seek help
Sometimes, it is entirely appropriate to seek medical advice. If your child consistently struggles to fall asleep, wakes frequently, or shows signs of extreme fatigue during the day, it’s time to talk to your pediatrician. These issues can affect mood, behavior, and learning and often won’t resolve on their own.
It’s also worth keeping a close eye on your child if he or she exhibits signs of sleep apnea. As stated earlier, it is treatable, and addressing it early can make a world of difference for a child’s quality of sleep – and life.
Prioritizing sleep isn’t just about avoiding cranky mornings. It’s about setting children up for success in every area of life. Sleep doesn’t have to be scary, and small changes can lead to big improvements. When families make sleep a priority, they invest in their children’s health, happiness and future.