Tips to Help Improve Sleep for Kids and Family

Tips to Help Improve Sleep for Kids and Family


Sleep is one of the most important lifestyle factors that gets overlooked.

We are a society busy with schedules, extracurricular activities, schoolwork, and play dates, so trying to fit everything in and maintaining a healthy sleep regimen may be challenging at times.

The key is to incorporate a sleep routine and be consistent daily. Preparation and planning will help you achieve a night of healthy sleep. It's best to eat dinner two hours before going to bed; a light snack is okay, so you do not go to bed hungry.

Stop using electronic devices around two hours before sleep because the blue light can interfere with your melatonin production. As your melatonin levels rise, it puts you into a state of quiet wakefulness that helps promote sleep; therefore, anything that interferes with your melatonin will not be good for quality sleep. Interestingly, melatonin is effective in combating various bacterial and viral infections—just another reason why sleep is so essential for one's overall wellness.

Top Tips for Better Sleep:

  • Keep the bedroom at a comfortable temperature, not too warm or cold.
  • It's best not to have a light on, TV or radio since you want it to be quiet.
  • Go to sleep at the same time each night.
  • Get up at the same time each morning, even on the weekends.
  • Don't take naps after 3 p.m, and don't nap longer than 20 minutes.

Create a fun, bonding bedtime ritual with your children using age-appropriate activities such as reading a book, singing bedtime songs, listening to meditation music, or incorporating gentle yoga and stretching poses.

Sleep is essential for children to learn, grow and play. Children who get enough sleep have a healthier immune system and may have better school performance, behavior, mental health, and memory. All children thrive on a healthy regular bedtime routine. Sleep deprivation can lead to behavioral and health issues such as obesity, headaches, hypertension, irritability, difficulty concentrating, and depression.

Make sleep a priority for yourself since it shows your children that it's part of a healthy lifestyle, just like eating healthy and exercising regularly.

Nancy Guberti is a Functional Medicine Specialist, Nutritionist, Author,
and passionate about empowering others to become their health advocate.
She is the founder of Total Wellness Empowerment Membership & Podcast,
Look and Feel Great Method, and Raising Achievers & Givers: Positively
Powerful Parent program. Learn more & be empowered at