We all know how easy it is for a child’s sleep routine to go off track – whether it’s a vacation, a break during the school year, illness, time change (daylight savings), or just a shift in your family’s rhythm. But consistent sleep is more than just rest; it supports your child’s physical growth, brain development, mood, and even behavior.
In this post, you’ll find simple sleep tips for children that are research-backed steps to help your child return to a predictable bedtime and wake-up routine without stress or power struggles.
How To Get Your Child Back On A Sleep Schedule
1. Reset Bedtime Gradually: Shift Sleep Time Back 10-15 Minutes a Night
Let’s say your kiddo is on summer break, has been going to bed at 9 or 9:30 most nights and back-to-school time is around the corner. You need to get them back to a more typical bedtime. Instead of forcing a sudden “early bedtime,” ease in. Shift the bedtime a little earlier every night until you reach the ideal time. This slow transition helps reset your child’s internal clock gently and get your child sleep schedule back on track.
When it comes to choosing their bedtime, early is best. Although your child may want to stay up late, there are many benefits to an early bedtime. Hitting the hay on the earlier side will lead to fewer overnight wakings, a more secure bedtime routine, less bedtime resistance, less early wakings, better overall sleep, and lifelong healthy sleep habits. (Plus, it leaves more “me-time” for you!)
2. Build a Relaxing Bedtime Routine & Pre-Sleep Wind-Down
Does your child have a set bedtime routine? A predictable, calming pre-sleep ritual (bath, storytime, quiet conversation, soft music, or reading) signals the brain that bedtime is coming. It can reduce nighttime resistance, bedtime fights, and difficulty falling asleep.
Bedtime routines may sound like extra work- but they will make your life so much easier. Incorporate relaxing activities with your little one to help make them sleepy, and it can be a special way for you both to bond. Bedtime routines encourage consistency and healthy sleep habits. They can warm your child up to the idea of bedtime if they get to do special activities that they enjoy, like reading stories, solving puzzles, or having a special small snack. You’ll have an easier time getting them down and they will be more likely to fall asleep quickly.
3. Limit Screens & Blue Light Before Bedtime
Screen time before bed and too much screen time, in general, can cause a lack of sleep and many other sleep issues. The Mayo Clinic states “The more time spent watching on a screen, the more likely children are to have trouble falling asleep or have an irregular sleep schedule.” Screen time has many detrimental effects on childhood growth and development- not just sleep. Read more on how screen time can be harmful to children.
Limiting screen time in the last hour before bedtime can significantly affect how easily your child falls asleep and their overall amount of sleep. When your child (or you!) is exposed to blue light before bedtime, it can impact their melatonin production and circadian rhythm. Limit screen time before bed and opt for play dough, legos, stories, or any other non-tech activity close to bedtime.
4. Encourage Daytime Activity & Avoid Late Naps
Finding a relaxing and quiet activity to do before bed is a great way to get your child back on schedule. Start your quiet activity 30 or so minutes before bedtime. You can do something like reading a book together, crafting, painting, or anything that doesn’t involve a screen and is calming. A great activity for school-aged children is to do a puzzle together as a family. It’s a great way to have some fun family time in a relaxing environment.
5. Create a Sleep-Friendly Environment: Dark, Cool, Calm
Kids and babies have a much easier time falling asleep when their environments are set up to encourage REM. There are many baby sleep products and toddler sleep products that you can use to achieve a more relaxing environment. Tools like white noise machines, blackout shades, and essential oils can make a major difference in your bedtime routine for kids.
6. Be Consistent – Even After Disruptions (Vacations, Illness, Changes)
Another way to get your child back on their typical sleep schedule is to ensure they wake up at approximately the same time every day. I know it can be so hard to wake a sleeping kiddo, but it’s the best way to start their daily clock and get them back on schedule. It may take some time to adjust, but they’ll be back to a normal wake-up schedule before you know it.
Sleep Shore Sleep Consulting
Is your little one having difficulty self-soothing for naps? If your child is unable to fall asleep,stay asleep, or wake up at a normal time, it may be time to consider sleep training. Sleep Shore offers personalized solutions for each unique sleeping situation to get your little one on track- whether they’re anewborn,infant, ortoddler. We also offer in home sleep training services in the Boston, Massachusetts, Central Michigan (Midland, Clare, Mt. Pleasant) and Traverse City, Michigan. Sleep training offers babies and children with the skills to fall asleep on their own so they can wake up feeling more well-rested- and in turn, you’ll feel more energized, too! See what this mama had to say about our sleep services below:
“Our son Aiden (2 y/o) was struggling to self-soothe and fall asleep on his own. We went to Molly and she immediately provided us with tons of information on how to help Aiden fall asleep by himself. She was soooo supportive to me every night when I was worried/stressed about whatever was happening with Aiden – she was always available to me and provided us with advice and coaching my husband and I on what to do and what not to do. Thank you Molly for helping us get back on track!!!”
-MOM OF A 2-YEAR-OLD