5 Tips to Ensure Children have a Lifetime of Healthy ZZZs 


We’ve all heard it — we need to make sure our kiddos get quality sleep–a good night’s rest “sets the foundation for future body and mind development”. Even though my children are now 9 and 12, I always try and make a conscience effort to make sure they go to sleep at a decent hour and if not, they may sneak in a nap (as shown by the photo above, just taken last week!).  For some good tips in getting this done, Breezy Mama turned to Casper for some help. . .

Sleep is equally as important as diet or safety in the lives of growing children. Although this may seem obvious or cliche, in many homes children don’t get the critical sleep they need to develop and function properly. It’s certainly not something parents do on purpose. Often it is something people don’t think much of, which is the real problem. With family life being busier than ever, from mom and dad working long hours, packed schedules, after-school activities, and various other lifestyle factors, sleep is often the first thing we sacrifice for additional time. Missing naps or going to bed a little late may not seem like a huge deal in the moment, but overtime it all adds up. Below are five actionable and mindful ways to promote better sleep for your young loved ones. 


Develop a consistent and familiar routine: 

Regardless of age, regular schedules and bedtime rituals help us get the sleep we need. When it comes to children, having a routine is especially important. Establishing and maintaining good sleep habits helps a child fall asleep, stay asleep, and wake up refreshed. Strong night time routines can not only take the stress out of bedtime, but can help build special family moments each day. There are no hard-and-fast rules for bedtime. Each individual has their own sleep needs. If your current routine is working, then it is probably best. Familiar, consistent and well followed-through routines are the key ingredients for sleep success.  


Eliminate distractions in the bedroom: 

Digital devices with screens including televisions are all potential sleep stealers for your child. More TV, especially before bedtime has been associated with resisting sleep which results in falling asleep later, increased sleep anxiety, and getting less sleep overall. Too many toys in the bedroom can also be a distraction for younger children, the bedroom should be a peaceful sanctuary. Rather than having downtime after a long day a bedroom filled with toys can create sensory overload and create temptation for playtime instead of bedtime. 


Promote a healthy dose of exercise: 

It’s important that children get plenty of exercise throughout the day. This will help them wind down quickly at night. Research shows that every hour of the day children are inactive adds three minutes to the time it takes them to fall asleep at night. However, keep their last physically exerting playtime at least 3 hours before bedtime or they may be too stimulated for rest. 


Avoid dietary stimulants to closely to bedtime: 

Foods can affect energy level and in turn sleepiness. Carbs can have a calming effect on the body, while foods high in protein or sugar will generate feelings of alertness.. A few ideas for bedtime snacks are: whole wheat toast and cheese, bagel and peanut butter, oatmeal with bananas, or yogurt and low-sugar granola. Vitamin deficiencies due to unhealthy food choices can affect a child’s sleep. A daily assortment of healthy foods will increase sleep success. 


Be aware of sleep requirements by age: 

Babies, children, and teens all need significantly more sleep than we do as adults. To support a child’s rapid mental and physical development it is important for parents to understand just how many hours of sleep kids require as they grow throughout their lifespan. Check out this savvy guide below with information on the required hours of rest by age set out by the National Sleep Foundation. 



The entire household needs their quality rest, one easy way to optimize better sleep for the whole family is by examining the bedroom essentials you use so frequently. If your mattress or pillow seems to be lumpy or overworn, consider updating these things to greatly increase your slumber. A pillow that can easily be washed is a great staples for a cool and crisp night, every night (especially for a sick child or the allergy sensitive members of the home).  

Let's Get Social!

Speak Your Mind


This site uses Akismet to reduce spam. Learn how your comment data is processed.