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Sleep Hygiene: Promote Healthy Sleep Routines and Practices for Better Rest

Updated: Aug 30, 2023

Sleep is vital for children's physical health, emotional well-being, and cognitive development. As a parent or caregiver, it is crucial to prioritise sleep hygiene to ensure that children have the best chance of getting a good night's rest consistently. Sleep hygiene refers to the habits, practices, and environmental factors that influence the quality and quantity of sleep. By understanding and implementing healthy sleep routines, we can support children in getting the rest they need to thrive.

1. The Importance of Sleep Hygiene for Children

Quality sleep is essential for children as it directly impacts their growth, learning abilities, and overall mood. When children get sufficient, restful sleep, they are more focused, attentive, and emotionally balanced throughout the day. On the other hand, poor sleep can lead to irritability, difficulty concentrating, and other behavioural issues.

2. Understanding Healthy Sleep Routines

A consistent and calming bedtime routine plays a significant role in preparing children for sleep. By establishing positive sleep habits, children can associate bedtime with relaxation and comfort, making it easier for them to fall asleep and stay asleep.

Before you continue reading kindly watch this short video. In this video kids share their bedtime routine. Disclaimer: Please note that the embedded video within this blog post is not the property of our organisation. It is shared here purely for informative and educational purposes.

Promoting a Relaxing Bedtime Routine

3. Limiting Screen Time Before Bed

Screen time, especially from electronic devices like tablets and smartphones, can interfere with the body's natural sleep-wake cycle. The blue light emitted by screens can suppress melatonin production, a hormone that regulates sleep. It is advisable to limit screen time to at least an hour before bedtime.

4. Creating a Calm and Cozy Sleep Environment

A sleep-conducive environment can significantly improve the quality of a child's sleep. Ensure that the bedroom is calm, dark, and quiet. Soft, comfortable bedding and a favourite stuffed animal can also provide a sense of security, promoting better sleep.

Nurturing Mindfulness for Better Sleep

5. Introducing Mindfulness Meditation for Children

Mindfulness meditation is a powerful technique that can calm the mind and body, preparing children for sleep. Guided mindfulness meditation sessions, focused on relaxation and letting go of daily stressors, can be beneficial before bedtime. There are so many mindfulness meditation apps. One which I recommend is Mindfulness. This interactive platform provides a wide range of activities and exercises tailored to the unique needs of children, helping them cultivate emotional intelligence, focus, and a sense of inner calm. The App offers a comprehensive toolkit for parents and caregivers to support their children's mental and emotional well-being.

6. Breathing Exercises for Relaxation

Teaching children simple breathing exercises can help them relax and unwind before sleep. One effective exercise is "4-7-8" breathing, where they inhale deeply for four counts, hold their breath for seven counts, and exhale slowly for eight counts.

Encouraging Consistent Sleep Patterns

7. Establishing a Consistent Sleep Schedule

Maintaining a regular sleep schedule, even on weekends, helps regulate the body's internal clock, making it easier for children to fall asleep and wake up naturally. Determine an age-appropriate bedtime and wake-up time and stick to it consistently.

8. The Power of Bedtime Traditions

Bedtime traditions signal to the body and mind that it is time to unwind and prepare for sleep. These rituals can include activities such as reading a bedtime story, taking a warm bath, or practising gentle stretching exercises. Find rituals that work best for your child and incorporate them into the nightly routine. There are several nightly meditation routines you can access here .


Promoting healthy sleep routines and practices is essential for your children's overall well-being. By implementing strategies like creating a relaxing bedtime routine, nurturing mindfulness, and maintaining consistent sleep patterns, we can help children establish good sleep hygiene habits that will benefit them throughout their lives. Remember, quality sleep is not a luxury; it is a necessity for children to grow, learn, and thrive.


Q: How much sleep do children need according to their age?

A: The recommended sleep duration varies by age. For example, preschoolers (3-5 years) need about 10-13 hours of sleep, while teenagers (14-17 years) require 8-10 hours of sleep.

Q: Is it okay for children to have naps during the day?

A: Yes, naps can be beneficial for younger children. However, it is important to ensure that the duration and timing of naps do not interfere with the child's ability to fall asleep at night.

Q: What can I do if my child struggles with bedtime anxiety?

A: Bedtime anxiety is common among children. Establishing a calming bedtime routine, using relaxation techniques, and providing reassurance and support can help alleviate anxiety and promote better sleep.

Q: How can I help my child adjust to a new sleep routine?

A: Introduce changes gradually and consistently. Make sure to communicate the reasons for the new routine and provide support and reassurance as your child adapts to the changes.

Q: Are there any natural remedies that can help promote better sleep for children?

A: Some natural remedies that can aid in better sleep include creating a calming environment, using aromatherapy with essential oils like lavender, and incorporating relaxing activities into the bedtime routine. However, it is always advisable to consult with a healthcare professional before using any remedies or supplements.


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