The Importance of Sleep Hygiene for Kids and Teens (and Parents Too!)

The Importance of Sleep Hygiene for Kids and Teens (and Parents Too!)

By Caitlynn Crichton, Student Naturopath & Administration member at All About Kids

Sleep is one of the most important foundations for health and wellbeing, yet it’s often overlooked—especially in children and teens. As a student naturopath and receptionist at All About Kids, I’ve seen firsthand how sleep can impact everything from mood and learning to immune function and emotional regulation. That’s why I want to share some simple yet effective sleep hygiene tips to help families create better bedtime routines.

Why Good Sleep Hygiene Matters for Everyone

Getting quality sleep isn’t just about feeling rested—it plays a crucial role in both physical and mental health for kids and adults alike. Proper rest allows the body to engage in essential recovery processes, supporting digestion, immune function, and brain health. For parents, good sleep hygiene can lead to increased patience, better stress management, and improved emotional regulation, making daily challenges easier to navigate.

When we prioritise sleep, we experience:

• Better Mood & Emotional Regulation: Well-rested individuals are more resilient, patient, and less prone to stress and irritability.
• Enhanced Cognitive Function: Quality sleep improves focus, memory, and decision-making skills, benefiting both kids in school and parents at work.
• Stronger Immune System: Sleep allows the body to repair and defend itself, reducing the risk of illness.
• Balanced Digestion & Metabolism: Rest supports the “rest and digest” function, ensuring proper gut health and energy regulation.
• Increased Energy & Productivity: When we sleep well, we wake up feeling more energised and capable of tackling the day’s responsibilities.

So, here are some tips that you can slowly and sustainably implement into your nightly routine to really support good quality sleep!

1. Keep a Consistent Sleep

Schedule Going to bed and waking up at the same time every day—even on weekends—helps regulate the body’s internal clock (circadian rhythm). This consistency makes it easier to fall asleep, wake up naturally, and maintain stable energy levels throughout the day. Children and teens thrive on routine, so setting a predictable bedtime can support their overall wellbeing.

2. Aim for Enough Sleep

For kids and teens, quality sleep is crucial for physical growth, brain development, and emotional health. Ideally (in a perfect world), children should get 9–11 hours of sleep, while teens need 8–10 hours. Adults should aim for 7–9 hours to maintain optimal cognitive and physical function. During deep sleep, the body repairs muscles, supports immune function, and consolidates memories. When sleep is cut short, it can affect mood, concentration, and even physical health.

3. Reduce Screen Time Before Bed

Blue light from phones, tablets, and TVs can suppress melatonin, which is the hormone that helps us fall asleep. Try to limit screen time at least 1–2 hours before bed. If screens can’t be avoided, using “night mode” or blue-light-blocking glasses can help. Instead of screen time, encourage relaxing activities like reading, drawing, or gentle stretching before bedtime. You can buy adult colouring in books from most stores, and this could be a great way to model good sleep hygiene to your little ones as well as spend that quality time with them at the end of each day too!

4. Avoid Sugar and Caffeine in the Afternoon 

Caffeine and sugar can keep kids and adults wired when they should be winding down. Stimulants like chocolate, soft drinks, and even some teas can delay sleep onset. Encouraging herbal teas or water instead can support relaxation and promote restful sleep.

5. Be Mindful of Late-Night Eating

Eating too close to bedtime can make it harder to fall asleep, as digestion requires energy and may cause discomfort. Heavy meals late in the evening can also contribute to acid reflux. Ideally, kids and parents should finish dinner at least 2–3 hours before bed, opting for lighter snacks if they’re still hungry.

6. Create a Sleep-Friendly Environment

A comfortable sleep space is essential for good rest. A dark, quiet, and cool room helps promote melatonin production and minimises disruptions. Consider blackout curtains, white noise machines, and comfortable pillows to support deep, uninterrupted sleep.

7. Get Morning Sunlight

Starting the day with natural light exposure can help reset the body’s internal clock and boost mood. Sunlight in the morning increases serotonin production, which not only enhances daytime energy but also helps prepare the body for sleep later in the evening. You can do this by letting as much sunlight into your bedroom as possible or going outside first thing to get that exposure (and bonus points for getting out in nature!)

Final Thoughts

Good sleep hygiene isn’t just about getting enough rest—it’s about creating healthy routines that support overall wellbeing. As a student naturopath, I love helping families make small, meaningful changes that can have a big impact on their health. If your child or you as a parent strugle with sleep, try implementing these strategies and see what works best for your family.