Healthy Sleep Habits for Kids and Teens: 4 Tips for Better Sleep

Getting enough sleep can be difficult for children, teenagers, and adults alike. Busy schedules, homework, activities, stress, caffeine, and screens can all compete with sleep.

But sleep isn’t simply downtime. Healthy sleep supports children’s attention, learning, mood, behavior, physical health, and ability to manage stress.

The good news is that families don’t need a perfect bedtime routine. A few consistent habits can make it easier for children’s bodies and brains to recognize when it’s time to wind down.

Here are four places to start.

1. Keep Bedtime and Wake-Up Time Consistent

One of the most helpful sleep habits is also one of the simplest: keep a reasonably consistent schedule.

Try to have your child go to bed and wake up at approximately the same times each day.

This can be especially challenging on weekends, school breaks, and during summer vacation, when it’s tempting to let bedtime and wake-up time shift dramatically.

Some flexibility is reasonable, but large changes can make returning to a school schedule more difficult.

If your child’s sleep schedule has shifted significantly, consider moving bedtime and wake-up time gradually rather than expecting an immediate change in one night.

This can be particularly helpful when returning to school after a break.

Create a Predictable Bedtime Routine

A bedtime routine gives children a predictable sequence of events that tells them:

“The day is ending. It’s almost time to sleep.”

A routine might look something like:

• Take a bath or shower
• Put on pajamas
• Brush teeth
• Choose clothes or prepare things for tomorrow
• Read a book
• Practice a brief relaxation or breathing exercise
• Turn out the lights

The exact routine matters less than making it predictable and calming.

For younger children, a simple routine such as “brush, book, bed” can be enough.

2. Create a Bedroom That Supports Sleep

The environment where children sleep matters.

Ideally, bedrooms should be dark, quiet, comfortable, and somewhat cool.

Reduce Light

Darkness helps support the body’s natural sleep-wake cycle.

If outside light enters the bedroom, blackout curtains or shades may help.

Children who are uncomfortable in complete darkness may prefer a small, dim night light rather than bright overhead lighting.

Reduce Disruptive Noise

Some children sleep well in silence. Others are easily awakened by household or outside noise.

A fan, white noise, or another consistent background sound may help mask unpredictable noises.

Keep the Room Comfortable

A bedroom that’s too hot can make sleep uncomfortable. A somewhat cool room is generally more sleep-friendly, although the appropriate temperature depends on the child, bedding, clothing, and other individual factors.

Help the Brain Associate the Bed With Sleep

When possible, encourage children and teens to use their beds primarily for sleeping rather than homework, gaming, scrolling on their phones, or watching television.

That helps create a stronger association between getting into bed and going to sleep.

3. Watch Caffeine—Especially for Teens

Caffeine is a stimulant, which means it increases alertness.

It’s found in more places than children and teenagers sometimes realize, including:

• Coffee and iced coffee
• Energy drinks
• Many sodas
• Tea
• Some sports or energy products
• Chocolate
• Some medications and supplements

Caffeine can remain in the body for many hours, so an afternoon caffeinated drink may still affect a teenager at bedtime.

For children and teens who are having trouble sleeping, caffeine is one of the first things worth looking at.

Parents can also model healthy habits by recognizing that caffeine doesn’t replace sleep.

4. Create a Screen-Free Wind-Down Period

Phones, tablets, televisions, computers, and video games can make bedtime difficult for several reasons.

Light from screens can interfere with the body’s normal sleep-wake signals, but the problem isn’t only blue light.

What children and teens are doing on their devices matters too.

It’s hard to wind down while:

• Watching exciting videos
• Playing a competitive game
• Scrolling through social media
• Texting friends
• Reading upsetting news
• Waiting for another notification

Instead of focusing only on reducing “screen time,” create a predictable point in the evening when devices are put away.

A good goal for many families is to turn off screens approximately 30–60 minutes before bedtime and transition to quieter activities.

Consider Charging Phones Outside the Bedroom

For older children and teenagers, simply having a phone beside the bed can make it tempting to check one more message, video, or notification.

Consider establishing a family charging location outside bedrooms.

This works particularly well when adults participate too.

Instead of:

“You can’t have your phone at night.”

the family rule becomes:

“At night, our phones charge outside our bedrooms.”

What Should Kids Do Before Bed Instead?

Replace stimulating activities with predictable activities that help the body and brain transition toward sleep.

Depending on your child’s age and interests, that might include:

• Reading a book
• Taking a warm bath or shower
• Listening to quiet music
• Drawing
• Journaling
• Gentle stretching
• Talking quietly with a parent
• Practicing mindfulness
• Using a relaxation exercise

For children who enjoy breathing exercises, our guide to breathing exercises for kids includes Balloon Breathing, Flower Breathing, and Four-Square Breathing.

What If Worry Is Keeping My Child Awake?

Sometimes the problem isn’t the bedroom or bedtime routine.

It’s what happens when everything finally becomes quiet.

A child may suddenly begin thinking about:

• Tomorrow’s test
• Something embarrassing that happened at school
• A disagreement with a friend
• Whether something bad might happen
• School the next morning
• A long list of “what if” questions

Parents sometimes discover that bedtime becomes the moment their child wants to discuss every worry they’ve had all day.

Rather than having lengthy conversations about anxiety every night while the child is trying to fall asleep, consider creating another predictable time for talking about worries.

You might also encourage an older child or teenager to write down concerns that they want to revisit tomorrow.

The message isn’t:

“We’re not talking about this.”

It’s:

“This matters, and we’ll talk about it when we’re both rested and better able to work through it.”

If anxiety regularly interferes with sleep, our article about child anxiety and sleep explores this connection in more detail.

Daytime Habits Affect Sleep Too

Healthy sleep doesn’t begin at bedtime.

What children do throughout the day can affect how easily they sleep that night.

Helpful daytime habits include:

• Getting regular physical activity
• Spending time outside
• Getting natural light, particularly earlier in the day
• Keeping wake-up times reasonably consistent
• Avoiding long or late naps in older children and teens
• Managing stress throughout the day rather than waiting until bedtime

Exercise is important, but highly stimulating physical activity immediately before bed may make it harder for some children to wind down.

How Much Sleep Do Children Need?

Sleep needs change as children grow.

According to recommendations supported by the American Academy of Pediatrics, typical sleep needs within a 24-hour period are approximately:

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

Individual needs vary, but consistently getting substantially less sleep than recommended can affect children’s functioning during the day.

Sleep Problems Can Look Like Behavior or Attention Problems

Adults often imagine a sleep-deprived child as simply looking tired.

Sometimes that’s exactly what happens.

But inadequate sleep can also contribute to:

• Irritability
• Difficulty concentrating
• Emotional reactivity
• Problems with memory and learning
• Difficulty getting up for school
• Falling asleep during the day
• Changes in mood or behavior

That’s one reason sleep is worth considering when a child is suddenly having difficulty concentrating or functioning at school.

Attention problems can have many causes. Our article ADHD or Anxiety? Why Is My Child Having Trouble Paying Attention in School? discusses some of the other possibilities parents may want to consider.

When Should Parents Talk to a Doctor About Sleep?

Good sleep habits can help many children, but not every sleep problem is caused by bedtime habits.

Consider talking with your child’s pediatrician when sleep problems are persistent or when you notice concerns such as:

• Regular difficulty falling or staying asleep
• Significant daytime sleepiness
• Loud or frequent snoring
• Gasping or pauses in breathing during sleep
• Unusual movements or behaviors during sleep
• Persistent difficulty waking
• Sleep problems that significantly affect school, mood, or daily functioning

A medical provider can help determine whether another condition may be contributing to the sleep difficulty.

When Anxiety or Emotional Health Is Affecting Sleep

Sleep and emotional health often affect one another.

An anxious child may have difficulty falling asleep, and inadequate sleep may make it harder to cope with stress the following day.

If worry, mood changes, avoidance, or other emotional concerns are interfering with your child’s sleep and daily life, mental health treatment may also be helpful.

Learn more about common anxiety symptoms in children or explore our therapy services for children, teens, and families.

Frequently Asked Questions About Sleep for Kids and Teens

How much sleep does my child need?

Sleep needs vary by age. Children ages 6–12 generally need about 9–12 hours of sleep per 24 hours, while teenagers ages 13–18 generally need about 8–10 hours. Younger children typically need even more sleep.

How long before bed should kids stop using screens?

A practical goal is to turn screens off approximately 30–60 minutes before bedtime. Keeping phones, tablets, televisions, and computers out of bedrooms can also reduce sleep disruption.

Can caffeine affect a child’s sleep?

Yes. Caffeine is a stimulant and can remain in the body for many hours. Coffee, tea, soda, energy drinks, chocolate, and some other products may contain caffeine. Caffeine is especially worth considering when an older child or teenager has difficulty falling asleep.

Should children use their bed for homework?

When possible, it’s helpful to reserve the bed primarily for sleep rather than homework, gaming, scrolling, or watching television. This can help strengthen the association between getting into bed and going to sleep.

What should I do if my child worries at bedtime?

Listen and acknowledge the concern, but consider having longer problem-solving conversations earlier in the day. Relaxation exercises, predictable routines, and writing worries down for tomorrow may also help. Persistent anxiety that regularly interferes with sleep may warrant additional support.

Why is my teenager always tired?

Teenagers need substantial sleep even though biological changes during puberty tend to shift their sleep schedules later. Early school schedules, activities, homework, screens, caffeine, stress, and other factors can contribute to insufficient sleep. Persistent or severe daytime sleepiness should be discussed with a healthcare provider.

When should I talk to my child’s pediatrician about sleep?

Talk with your child’s healthcare provider if sleep problems persist despite healthy routines or if you notice loud snoring, breathing pauses, significant daytime sleepiness, unusual nighttime behaviors, or sleep difficulties that substantially interfere with daily functioning.

Reviewed by the clinical team at Kalamazoo Child & Family Counseling. Last reviewed: September 22, 2026.