Bedtime can be a daunting part of nighttime routines for many families. As children grow through new stages of life, it’s common for them to go through phases where they struggle to fall asleep or stay asleep.
Dr. Brian Chen, of the Cleveland Clinic Sleep Disorders Center, says good bedtime routines are crucial to regulating a child’s internal body clock, or circadian rhythm.
“During sleep, the body releases growth hormones and the brain consolidates memories and processes information,” he says. “Children who have good quality sleep are more well-rested and are generally happier.”
This guide of dos and don’ts can help parents in crafting the perfect bedtime routine for their children at every stage.
Same Time, Every Time
For younger kids, having a fixed bedtime and wake up time can be integral to cementing a routine sleep schedule. Going to bed and waking up at the same time helps to regularly reset a child’s circadian rhythm, which will help them get adequate rest and lessen sleep interruptions.
“Have a routine, whatever that may be,” Chen says. “Often including brushing teeth, bath time and story time. Be sure to maintain strict (boundaries) and not let the bedtime routine get pushed too late with curtain calls.”
Encouraging Independence
As children reach elementary age, the amount of sleep they need slightly decreases. Kids at this age are weaned off naptimes as they attend full days of school. Bedtimes can be pushed back slightly later, but it is important to maintain a wake-up time that is not too early. In this new stage, let children discover what works for them regarding sleep and nighttime routines.
“This is also the time to encourage independence, including in the bedtime routine,” Chen says.
Teen Sleep Struggles
Teens often face a distinctive set of challenges regarding sleep due to physiological and lifestyle shifts. Teenagers should be maintaining 8-10 hours of sleep a night, even with busy school and social schedules.
Chen says teenagers should not be napping and if it’s occurring, it could be a sign of insufficient sleep.
He also suggests children consume caffeine with caution.
“Caffeine can have very significant side effects for teenagers including anxiety, palpitations (fast heartbeats), and insomnia,” he says.
Unplug to Unwind
Excessive screentime at night can interrupt sleep and pushback bedtimes for people of all ages.
“The light from our screens delays our natural melatonin production and can push bedtime later,” Chen says. “The fun people and things on our screens tend to keep us awake as well.”
He adds it’s important for parents to lead by example. Set up engaging, screen-free family activities in the evening to help calm the brain as bedtime approaches. He also suggests having a designated space for all electronics outside the bedroom, where kids know they will be waiting for them in the morning.
by Lainey Novak
