Sleep Hygiene for Children: Quick Wins to Help Your Child Sleep Better

If your child struggles to fall asleep, wakes frequently during the night, or wakes up too early in the morning, you're not alone. These common sleep challenges are often linked to something called sleep hygiene – a practical term for the healthy habits and routines that make it easier for children to fall asleep and stay asleep.

At Mind+Moon, we help families create calm, sleep-friendly evenings through expert-curated resources and tools. In this post, we explore what sleep hygiene means for children, why it matters for development and wellbeing, and simple ways you can improve it at home.

What Is Sleep Hygiene for Children?

Sleep hygiene refers to the combination of habits, routines, and environmental factors that support good-quality sleep. For children, healthy sleep hygiene includes:

• A consistent bedtime and wake-up time (ideally within a 30-minute window, even on weekends)

• A relaxing wind-down routine that signals sleep is coming

• Limited screen exposure before bed

• A cool, dark, quiet sleep space

• Plenty of physical activity during the day (but not too close to bedtime)

When these elements are in place, sleep becomes easier. Children settle more quickly, sleep more soundly, and wake feeling more refreshed.

Why Sleep Hygiene Matters for Children

Quality sleep supports everything from learning and emotional regulation to physical growth and immunity. And yet, disrupted sleep is increasingly common – often fuelled by busy schedules, screen exposure, or rising childhood anxiety.

Poor sleep hygiene can contribute to issues like:

• Difficulty falling asleep

• Frequent night waking

• Early morning waking (before 6 am)

• Tantrums, hyperactivity, or mood swings during the day

Younger children might not show "tiredness" in the way adults do. Instead, they may become more active, emotional, or disregulated. By improving sleep hygiene, many of these symptoms ease.

How to Improve Sleep Hygiene: Simple Strategies

Supporting your child's sleep doesn't require a complete overhaul. Often, small consistent changes are the most effective. Here are some easy ways to get started:

1. Keep Bedtimes Predictable

Set a consistent bedtime and wake-up time that works for your family. A stable schedule helps regulate your child’s internal clock, even on weekends or holidays.

2. Create a Soothing Bedtime Routine

A calming wind-down ritual might include a warm bath, gentle stretches, quiet play, story time, or our Bedtime Wind-Down Book. These routines tell the body and brain that it's time to rest.

3. Limit Screens in the Evening

Blue light suppresses melatonin (the sleep hormone) and stimulating content can increase anxiety. Aim to turn off screens at least an hour before bed, and replace them with calming, screen-free activities. You may also want to consider limiting access to bright toys with lights.

4. Make Their Room Sleep-Conducive

Darkness, cool temperatures (around 16-20°C), and white noise can all support deeper sleep. A red nightlight can be helpful for children who are afraid of the dark, while blackout blinds block early morning light.

5. Encourage Daytime Movement

Kids who move more during the day generally sleep better at night. Just avoid high-energy activity in the hour before bed.

How to Make Sleep Hygiene Engaging for Kids

Children love visuals and predictability, so turning sleep routines into something interactive can really help.

• Bedtime Charts & Flashcards: Visual tools like Bedtime Flashcards help kids understand and anticipate their evening steps.

• Books About Sleep: Reading stories about bedtime helps children relate to the idea of rest.

• Bedtime Passes: For children who keep leaving their bed, a "bedtime pass" system can offer a sense of control while reinforcing boundaries.

• Role Reversal: Ask your child to teach you how to get ready for sleep. It sparks engagement and gives insight into what they understand.

Sleep hygiene doesn’t have to be rigid. It’s about discovering what works for your family and creating a rhythm that supports rest, rather than resists it.

Creating a Sleep-Conducive Environment

A calm, sleep-friendly bedroom is a big part of good sleep hygiene. Try these tips:

• Block out light: Use blackout curtains or shades. Rooms should be dark enough that you can't easily read a book.

• Create consistent sound: White noise or a fan can help mask environmental and household sounds.

• Keep it cool: Temperatures between 16-20°C are ideal for restful sleep.

• Reduce clutter: Too many toys or bright colours can be overstimulating. Tidy-up routines help keep things peaceful.

• Use night lights wisely: For older children with fear of the dark, a soft red nightlight can help. For babies and toddlers, complete darkness is often best.

• Avoid screens and distractions: TVs, tablets, and even stimulating toys should stay out of the bedroom at night.

Final Thoughts: Small Steps, Lasting Results

Supporting healthy sleep doesn’t mean perfection. Sleep hygiene is about consistency, not rigidity. The goal is to create calm, predictable evenings that help your child feel secure, relaxed, and ready for rest.

At Mind+Moon, we curate tools and resources to help families build better bedtime rhythms. Whether you’re just starting out or fine-tuning routines for older children, our sleep support range is designed with both practicality and beauty in mind.

Explore our collection or find more ideas on creating calmer evenings in our shop.