Sleep Hygiene for School-Age Kids (5–12 years)

Better sleep = better mood, focus, behavior, and immune system.
Most school-age kids need 9–12 hours of sleep per night.

If your child is struggling to fall asleep, waking frequently, or waking up grumpy every morning, these habits can make a huge difference.

The Big 5 Sleep Rules (start here)

1) Keep a consistent schedule

Try to keep bedtime and wake time within 1 hour (even on weekends).
Sleeping in late on weekends can make Monday nights much harder.

2) Make bedtime calm + predictable

Kids do best with a short routine they can count on, like:

• bath or shower

• pajamas + brush teeth

• 1–2 books

• lights out + snuggles

Keep it simple and repeatable.

3) No screens right before bed

Phones/tablets/TV can “wake up” the brain and delay melatonin.
Aim for no screens 60 minutes before bedtime.

If your child must use a device, use:

• dim brightness

• night shift / warm light

• no exciting games/videos

4) Teach the body that bed = sleep

The bed should be for sleep (not homework, Roblox, texting, or TV).
This helps the brain connect the bed with relaxation.

5) Encourage daily movement + sunlight

Being active during the day helps kids sleep deeper at night.
Even 15–30 minutes outside can help reset the sleep/wake rhythm.

A Great Bedtime Routine (30–45 minutes)

Pick 4–6 steps and do them in the same order nightly:

• Warm bath / quick shower

• PJs + teeth

• Pick out clothes for tomorrow

• Read 1–2 books

• “3 good things” (quick gratitude or happy moment)

• Lights out + cuddle + goodnight

Try not to add new steps once it becomes a habit (kids will stretch bedtime forever!).

Make the bedroom sleep-friendly

• Cool room temperature

• Dark (blackout curtains help!)

• Quiet (or use a sound machine/fan)

• Comfort items are okay (blanket, stuffed animal)

Avoid: bright nightlights, TV in the room, or scrolling in bed.

 Food + drinks that affect sleep

Try to avoid:

• Caffeine (sodas, sweet tea, energy drinks, coffee)

• Chocolate at night (it can keep some kids awake)

• Big heavy meals right before bed

If your child says they’re hungry: offer a small snack like yogurt, banana, or toast.

“My child can’t turn their brain off at bedtime”

Very common — especially with anxiety or ADHD.

Try these calming tools:

• 4-7-8 breathing (slow inhale, long exhale)

• “Brain dump” journal: write/draw worries or tomorrow’s plan

• Guided meditation for kids (audio only)

• Cozy bedtime playlist / sleep stories

Helpful phrase:
“Your job is to rest your body. Sleep will come.”

⏰ If your child keeps getting out of bed…

Pick one plan and be consistent:

The “boring return” method

• Walk them back with minimal talking

• Keep lights low

• Repeat the same phrase every time:
  “It’s bedtime. I love you. See you in the morning.”

This works best when you stay calm and don’t negotiate.

Morning habits that improve sleep at night

• Bright light early (open blinds right away)

• Eat breakfast

• Move your body

• Keep wake-up time consistent

How much sleep does my child need?

Most kids do best with:

• Ages 5–12: 9–12 hours per night

• Teens: 8–10 hours per night

Tip: If you have to drag them out of bed every morning, bedtime is probably too late.

When to talk to your pediatrician

Please reach out if your child has:

• Loud nightly snoring, gasping, pauses in breathing

• Frequent nightmares or night terrors

• Restless sleep + constant leg movement

• Severe insomnia (takes >60 minutes to fall asleep most nights)

• Daytime sleepiness, falling asleep at school

• Behavior changes that seem tied to poor sleep

Sometimes sleep issues are related to anxiety, ADHD, reflux, allergies, iron deficiency, or sleep-disordered breathing, and we can help.

 Final Tip

Start with 1–2 changes for 2 weeks before trying to “fix everything.”
Consistency matters more than perfection.