Tips for Healthier Sleep in Children

Children need 9-11 hours’ sleep each night.

The better you child sleeps the easier they can learn.         

1. Have your child go to bed at the same time every night.
2. Establish a consistent, positive bedtime routine (this can include brushing teeth, songs, bedtime stories).
3. The bedroom should be sleep friendly– cool, dark, and quiet.
4. Encourage your child to fall asleep independently.
5. Your child should avoid bright light at bedtime and during the night.
6. Have your child avoid big meals and vigorous exercise close to bedtime.
7. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom.  Limit the use of electronics at least an hour before bedtime.
8. Have your child keep a regular routine, including consistent getting up in the morning, mealtimes, and bedtime.

Georgina Macdonald, School Health Nurse