Establishing Healthy and Sustainable Sleep Habits for Children


Did you know that sleep is equally important as proper nutrition? Quality sleep is crucial for a child’s physical, cognitive, and emotional development. However, many parents struggle to help their little ones wind down and get the rest they need but that’s fine–I’m here to help.

In this blog, I’ll share my top tips for creating an effective sleep routine for children that can help your child drift off to dreamland with ease. I’ll also discuss any valuable addition to your child’s bedtime routine.

Understanding the Importance of Sleep Habits for Children

Sleep is not just a passive state – it’s an active process that allows the body and brain to recharge and repair. Children, in particular, require ample quality sleep to support their rapid growth and development.

During sleep, the body releases hormones that are essential for growth, cell repair, and immune function. Insufficient or poor-quality sleep habits for children can have far-reaching consequences for a child’s health and well-being, including:

  • checkedImpaired cognitive function and academic performance
  • checkedDecreased attention span and behavioral issues
  • checkedWeakened immune system and increased risk of illness
  • checkedMood swings and emotional dysregulation
  • checkedWeight gain and an increased risk of obesity

The recommended sleep duration for children varies by age, but I suggest the following guidelines:

Infants (0-11 months): 12-17 hours per day

Toddlers (1-2 years): 11-14 hours per day

Preschoolers (3-5 years): 10-13 hours per day

School-age children (6-13 years): 9-11 hours per day

Ensuring your child gets the right amount of high-quality sleep is one of the best ways to support their overall health and well-being.

Establishing a Bedtime Routine for Better Sleep

Now let’s address this. One of the most effective ways to help your child get the sleep they need is to establish a consistent bedtime routine. A predictable routine cues your child’s brain that it’s time to wind down and prepare for sleep.

Here are some tips for creating an effective sleep routine for your child:

  1. Set a consistent bedtime: Choose a bedtime that allows your child to get the recommended amount of sleep for their age and stick to it, even on weekends. This helps regulate their internal clock and sleep-wake cycle.
  2. Implement a calming pre-bed routine: Incorporate relaxing activities in the 30-60 minutes before bedtime, such as taking a warm bath, reading a story, or listening to soothing music. This helps transition your child from the stimulation of the day to a more tranquil state.
  3. Ensure a sleep-conducive environment: Make sure your child’s bedroom is cool, dark, and quiet. Use blackout curtains or an eye mask, and consider using a white noise machine or fan to block out disruptive sounds.
  4. Limit screen time before bed: The blue light emitted by electronic devices can disrupt the body’s natural sleep-wake cycle. Avoid screens for at least an hour before bedtime. There is no need for tough discipline in limiting screen time for your kids. You can do fun activities that take their time away from screens.
  5. Encourage disciplined, healthy sleep habits for children: Teach your child healthy sleep habits, such as not consuming caffeine or sugary snacks close to bedtime, and avoiding daytime naps if they are interfering with nighttime sleep.
  6. Be consistent and patient: Don’t be too harsh on it. It may take time for your child to adjust to a new routine, so be consistent and patient. Stick to the same bedtime and pre-bed activities, even on weekends, to reinforce the new habits.

Incorporating Safe and Effective Sleep Supplements into Your Child’s Routine

In addition to establishing a consistent bedtime routine, it’s important to discuss your child’s bedtime struggles with their pediatrician. They may suggest incorporating sleep-supporting supplements into your child’s nightly wind-down. As a pediatrician, I recommend supplements that contain mild yet effective ingredients specifically designed for children.

TruHeight’s Sleep Gummies offer an excellent option to complement your child’s sleep routine. These delicious, mixed berry-flavored gummies are formulated with a blend of natural ingredients that promote relaxation and restful sleep, including:

  • checkedMelatonin: A hormone that regulates the sleep-wake cycle
  • checkedL-Theanine: An amino acid that can help reduce stress and anxiety
  • checkedAshwagandha: An herb proven to reduce stress and promote relaxation.
  • checkedLemon Balm: A plant known for its ability to reduce anxiety and improve sleep quality

The gummy format makes these supplements easy for children to take, and the natural ingredients provide a gentle, non-habit-forming approach to supporting healthy sleep.

When choosing sleep-supporting supplements, look for products formulated with high-quality, natural ingredients that are thoroughly tested for safety and purity. These supplements can be a helpful addition to your child’s sleep routine, supporting their ability to wind down, fall asleep more easily, and stay asleep throughout the night.

Putting It All Together: A Nighttime Routine with Sleep-Improving Supplements

Here’s an example of how you can incorporate TruHeight’s sleep supplements into your child’s established bedtime routine:

45-60 minutes before bed: Begin your child’s wind-down routine. This could include a warm bath, putting on pajamas, and reading a story together. 

30 minutes before bed: Administer the TruHeight Sleep Gummy with juice or water. It’s important to instruct them to chew slowly and carefully. This time window gives the natural ingredients time to start working and promote relaxation.

15 minutes before bed: Engage in a quiet, calming activity, such as light stretching, deep breathing exercises, or listening to soothing music.

Bedtime: Tuck your child into bed, ensuring the room is cool, dark, and quiet. The room and the temperature inside the room should be comfortable and no distractions should be around. Remind them of the calming routine they just completed and encourage them to close their eyes and drift off to sleep. 


Creating an environment conducive to restful, quality sleep for your child can lead to numerous benefits, including improved mood, behavior, cognitive function, and overall health.

Remember, every child is unique, so be patient and adapt the routine as needed to find what works best for your little one. With a consistent, calming approach and the right tools, you can help your child develop healthy sleep habits that will benefit them for years to come.

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