Is bedtime a battleground in your house? Does your child toss and turn, struggle to fall asleep, or wake up frequently throughout the night? You’re not alone. Many children have trouble sleeping, but there are steps you can take to improve their sleep hygiene and create a path to restful nights.

Hi, I’m Sophie Kaiser, a child therapy intern at Kid Matters Counseling. In this article, we’ll explore 5 ideas to help you improve your child’s sleep hygiene.


1. Limit Screen Time Before Bed


The blue light emitted from electronic devices like tablets and phones can disrupt melatonin production, a hormone that regulates sleep. Set a clear limit on screen time before bed.

And, consider a “tech-free zone” in the bedroom to create a calming environment.


2. Stick to a Routine


Children thrive on routine. Establish a consistent sleep schedule, going to bed and waking up at roughly the same time each day, even on weekends.

This helps regulate their internal body clock and signals to their bodies when it’s time to wind down.


3. Keep It Simple


Bedtime routines don’t have to be elaborate. A calming story read by a parent, gentle music, or even quiet snuggle time can create a sense of security and connection that eases them into sleep.


4. Try Essential Oils


Certain essential oils like lavender are known for their calming properties. Diffusing calming essential oils can create a relaxing atmosphere in the bedroom before bed.

Be sure to choose child-safe options and discuss them with your pediatrician beforehand.


5. Create a Sleep Sanctuary


Make sure your child’s bedroom is cool, dark, and quiet. Invest in blackout curtains to block out light, and consider a white noise machine to mask any disruptive sounds.

Remember, consistency is key! It may take some time for these changes to establish a new sleep routine, so be patient and positive. If sleep problems persist, or if your child is experiencing regular night terrors or is consistently wetting the bed, there may be something else going on that we, at Kid Matters, can help with.

Together, we can help identify underlying reasons for sleep problems. Click to schedule your appointment today.



Sophie Kaiser

Sophie Kaiser

Child Therapist

With my extensive training and practical experience, I offer a unique blend of therapeutic techniques tailored to your child’s needs.

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