The Importance of ‘Sleep Hygiene’ in Children

Sleep is an important part of a child’s everyday life. It helps them get the much-needed rest after a tiring day of school and play. Almost all parents want their children to follow a healthy sleep routine which usually involves going to bed at a designated time and waking up when the alarm rings. Sleep hygiene makes this process much easier. Parents can encourage children to practice sleep hygiene tailored to their unique requirements to ensure that children get the nightly sleep they need. 

In this article, we will cover how to imbibe good sleep hygiene in children. 

List Of Habits That Promote Sleep

Sleep hygiene can be defined as a set of practices that promote good sleep. The book A Clinical Guide to Pediatric Sleep Diagnosis and Management of Sleep Problems by Jodi A. Mindell and Judith A. Owens lists a few sleep practices for children and adolescents. 

• Avoid playing with children right before bedtime as children get excited and find it difficult to fall asleep. 
• Try to reduce the noise levels inside the house or outside because it may lead to fragmented sleep.
• Avoid napping late in the day as it may delay the time children feel sleepy at night.
• Refrain from spending time awake in bed as it makes children associate bed with wakefulness rather than sleep. 
• Try to stick to your child’s sleep-wake schedule as much as possible to regulate their internal clock. 
• Do not allow children to go to bed hungry. You can give them a light snack before bed but do avoid heavy meals a couple of hours before bedtime.
• Encourage children to engage in quieter evening activities before bedtime instead of high-energy activities.
• Push children to exercise during the day and get a bit of sunshine in the morning to increase sleep quality. 
• Avoid bright bedroom lights and make it cool, calm, and comfortable to create a sleep conducive environment. 

Consistency plays a critical role in imbibing sleep hygiene in children. Stay patient and remember that you are teaching your child something really important. Reinforce the progress using praise and other positive reward systems. Soon, you will have a child who follows great sleep hygiene and wakes up fully rested. 

What do you do to get your child to sleep well? Have you tried any of these tips before? Do let us know in the comments below or drop a note at storyweavers@byjus.com.

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