Use These 4 Ingenious Ideas to Help Your Child Get the Sleep They Sorely Need

The issue is that when kids do not get enough sleep, their bodies and brains suffer. Long-term consequences of chronic sleep deprivation can impact a child's physical, mental, and intellectual development. It goes beyond simply nodding off in math class.

Why we do not recognize how vital sleep is

Studies show that children who lose sleep on a regular basis are more likely to struggle academically, have mood swings, and become obese. Over time, their ability to focus, remember things, and handle stress may all deteriorate. Teenagers are particularly at risk because lack of sleep is linked to anxiety, depression, and even an increased risk of car crashes.

It is simple to understand why so many kids are struggling when you combine it with the incessant ping of notifications and late-night scrolling.

In our “achievement culture,” where schoolwork and extracurriculars stretch late into the night, rest often feels optional. But it isn’t.

How much sleep does your child actually need?

The numbers might surprise you:

Infants: 12–16 hours (including naps)

Toddlers: 11–14 hours (including naps)

Preschoolers: 10–13 hours (including naps)

School-age children: 9–12 hours

Teens: 8–10 hours

And remember these are not just averages. Some kids really do need that extra hour or two to function well. Many teens tell their doctors they get only six or seven hours of sleep a night and that’s simply not enough for their growing brains.

So how can you help your child (and maybe yourself) reclaim the lost art of good sleep? Start with these four proven strategies.

1. Make sleep sacred and schedule it

Just as you plan time for schoolwork, soccer practice, or piano lessons, schedule sleep like an appointment you can’t miss. Start by figuring out what time your child needs to wake up, then count backward the number of hours they need for a full night’s rest. That’s your child’s true bedtime and yes, it’s non-negotiable.

For older kids, this may mean cutting back on late-night activities, shifting homework earlier in the evening, or saving video games for weekends. Remember, you’re not taking something away, you're giving them something essential: a clearer mind, steadier mood, and stronger body.

2. Start winding down earlier than you think

No one child or adult can go straight from TikTok scrolling or basketball practice to dreamland. The brain needs transition time.

If bedtime is 9:00 p.m., start the wind-down between 8:00 and 8:30. Dim the lights, encourage quiet play, reading, or gentle music. The goal isn’t to make kids sleepy instantly, but to help their minds shift gears from “go mode” to “slow mode.”

3. Power down the screens

Here’s a tough truth: the same screens that connect us also steal our sleep. The blue light emitted from phones and tablets signals the brain to stay alert exactly the opposite of what we need before bed.

Make a house rule: all screens off at least one hour before bedtime. Devices should live outside the bedroom, ideally charging in another room. And if your teen swears they need their phone as an alarm clock, surprise them with a classic one instead. (They might roll their eyes, but their body clock will thank you.)

4. Keep sleep schedules steady even on weekends

It’s tempting to let kids stay up late on weekends or vacations, but the body’s internal clock doesn’t love sudden shifts. A bedtime that swings wildly between school nights and weekends can make Monday mornings feel impossible.

A little flexibility is fine staying up an hour later won’t hurt but aim to keep bedtimes and wake-up times fairly consistent all week long.