Better Sleep for Kids: Simple Steps for Families

Sleep is important for children’s health and well-being, yet many families struggle to get a full night’s rest. Between changing summer schedules, vacations, camps, and increased screen time, healthy sleep habits can be hard to keep up.

Better sleep doesn’t require a complete family routine overhaul. Small manageable changes to your family’s routine can help children get the rest they need to grow, learn, and thrive.

Just like eating healthy foods and staying active, getting enough sleep helps kids feel their best. Sleep supports healthy growth, learning, memory, mood, and daily performance. By making a few simple shifts to your family’s routine, you can help your child build healthy sleep habits throughout the summer and into the school year.

As part of Pennington Biomedical Research Center’s Small Shifts Campaign, we’re sharing simple, family-friendly ways to help children get the sleep they need.

Why Sleep Matters for Kids

Sleep is more than just downtime; it helps children recharge their bodies and minds. Children who get enough sleep are often able to better focus in school, manage their emotions, stay active, and optimally perform daily tasks.

Unfortunately, many Louisiana children are not getting enough sleep, according to data from the CDC.

“Louisiana ranks the lowest when it comes to sleep, where more than 50% of our kids and 80.3% of our high school aged kids are not sleeping enough,” says Dr. Prachi Singh, Associate Professor and Director of Sleep and Cardiometabolic Health Laboratory at Pennington Biomedical Research Center. “They’re not getting the required amount of sleep, and that is going to have a big impact not just on their mood and irritability. It will affect academic performance, athletic performance, and day-to-day life.”

Children need different amounts of sleep depending on their age:

• Ages 1–2: 11–14 hours (including naps)
• Ages 3–5: 10–13 hours
• Ages 6–12: 9–12 hours
• Ages 13-18: 8-10 hours

Many children are not getting enough sleep, but small changes to daily routines can
help children get the rest they need.

Create a Consistent Bedtime Routine

One of the easiest ways to support healthy sleep is to create a consistent bedtime routine.

Going to bed and waking up at the same time each day helps regulate your child’s internal clock. Even on weekends, keeping a similar schedule can make bedtime easier and help children wake up feeling rested.

Simple bedtime routines may include:

• Taking a warm bath or shower
• Brushing teeth
• Reading a book
• Turning off the lights at the same time each night

Dr. Singh recommends creating “a sleep routine that tells your mind and your body that it’s time to sleep.”

The routine doesn’t have to be complicated. Consistency is what matters most.

Power Down Screens Before Bed

Many children use tablets, phones, televisions, or gaming devices in the evening. While these activities may seem relaxing, the blue light from these devices can make it harder for children to fall asleep.

“Electronic devices should be shut down at least one hour prior to your bedtime,” says Dr. Singh

Try replacing screentime with calming activities such as reading, coloring, listening to soft music, or preparing for the next day. These quiet activities can help children relax before bed.

Help Kids Get Outside and Stay Active During the Day

Physical activity and natural light play important roles in getting a good night’s sleep. Sunlight helps the body recognize when it’s time to be awake and when it’s time to go to sleep, while physical activity helps children use their energy in healthy ways to support better sleep.

Family-friendly ways to stay active include:

• Taking a walk together
• Riding bikes as a family
• Playing outside after school
• Visiting a local park
• Eating lunch outdoors

Even small amounts of outdoor activity can support healthy sleep habits.

Create a Sleep-Friendly Bedroom

The environment where your child sleeps can have a big impact on the quality of their rest.

A sleep-friendly bedroom should be:

• Dark and free from unnecessary light
• Cool and comfortable
• Quiet and relaxing
• Free from screens like televisions and electronic devices

According to Dr. Singh sleeping in a dark, cool room can help the body fall asleep faster and stay asleep throughout the night.

Calm Busy Minds Before Bed

Sometimes children have trouble falling asleep because they’re thinking about what they have to do the next day. One helpful strategy is to spend a few minutes before bed talking about tomorrow’s plans or writing down tasks and worries. As Dr. Singh explains, writing things down can help children “forget everything else” and settle their minds before sleep. Helping children relax mentally can be just as important as helping them relax physically.

Small Shifts Can Lead to Big Changes

Helping your child sleep better doesn’t have to be complicated. Start with one small change this week. Maybe it’s setting a consistent bedtime, limiting screens an hour before bed, or making the bedroom a little darker and cooler.

Over time, these small shifts can lead to better sleep and overall health. By making a few simple changes, families can help children sleep better, feel better, and perform their best at school, sports, and everyday activities.

About Small Shifts

Pennington Biomedical’s Small Shifts Campaign and Greaux Healthy work together to help families build healthier habits one step at a time. At Pennington Biomedical Research Center, we believe that big changes start with small steps. Whether it’s getting more sleep, drinking more water, being physically active, or making healthier food choices, every small shift can lead to big results.