How to Help Your Child Sleep Better: What to Do (and Avoid) During the Day

Getting enough sleep is essential for children’s growth, development, and overall well-being. While having a good bedtime routine is key, what happens during the day can also make a big difference in the quality of your child’s sleep at night. Good sleep habits, known as "sleep hygiene," start long before bedtime. Here’s a simple guide to what your child should do—and what they should avoid—during the day to set themselves up for a better night’s sleep.

Things to Do During the Day

1. Encourage Physical Activity
   Physical activity helps children use up their energy and makes them feel tired and ready for bed. Whether it’s outdoor play, sports, or just walking around, exercise plays an important role in promoting better sleep. However, it’s best to avoid vigorous exercise too close to bedtime, as it could make it harder for them to settle down.

2. Get Exposure to Natural Light
   Natural light helps regulate your child’s internal clock and supports healthy sleep patterns. Encourage outdoor play, especially in the morning, to help set their body’s rhythm. Exposure to sunlight during the day helps the brain produce melatonin, a hormone that helps with falling asleep at night.

3. Stick to a Consistent Routine
   Consistency is key when it comes to sleep. A predictable routine, including regular meal times, naps (for younger children), and a bedtime ritual, helps signal to your child that it’s time to wind down. A calming evening routine, like taking a warm bath, reading a story, or listening to soft music, can be a helpful cue that bedtime is approaching.

4. Ensure Adequate Naps for Younger Children
   Naps are important for younger children, but it’s crucial not to let them nap too late in the day or for too long, as this can interfere with their ability to fall asleep at night. Ideally, aim for naps to occur before 3 p.m. so they can still fall asleep at their regular bedtime.

5. Offer Balanced Meals and Snacks
   Healthy meals and snacks can support better sleep. Offer balanced meals with protein, healthy fats, and whole grains to help maintain steady energy levels throughout the day. A small snack before bed can also help prevent hunger, but avoid sugary or caffeinated foods and drinks in the evening, as they can disrupt sleep.

6. Encourage Relaxing Activities Before Bed
   As bedtime approaches, help your child wind down with relaxing activities. Instead of playing video games or watching fast-paced TV shows, encourage quieter activities like reading, drawing, or talking about their day. These calming activities help prepare the mind and body for sleep.

Things to Avoid During the Day

1. Limit Screen Time
   The blue light emitted from screens—whether it’s a phone, tablet, or TV—can interfere with melatonin production and make it harder for your child to fall asleep. Limit screen time, particularly in the hour or two leading up to bedtime. Instead, encourage activities like reading or engaging in quiet play.

2. Avoid Caffeine and Sugar
   Many children are more sensitive to caffeine, which can be found in sodas, certain teas, and even chocolate. Caffeine in the afternoon or evening can make it harder for them to fall asleep at night. Similarly, sugary foods and drinks can lead to energy spikes and crashes that disrupt their sleep. Try to avoid these in the late afternoon and evening.

3. Avoid Overstimulating Activities
   High-energy activities or stimulating content, like action-packed TV shows or competitive sports, can make it hard for your child to unwind and get ready for sleep. Keep activities calm and quiet in the hour or two leading up to bedtime to help signal to their body that it’s time to relax.

4. Limit Liquids Right Before Bed
   While staying hydrated is important, drinking too much liquid just before bed can lead to frequent trips to the bathroom during the night. Encourage your child to drink most of their fluids earlier in the day, and offer smaller amounts of water if they’re thirsty in the evening.

Good sleep hygiene isn’t just about the bedtime routine—it starts with creating the right habits and environment during the day. By encouraging physical activity, time outdoors, healthy meals, and a consistent routine, you’re setting your child up for a restful night’s sleep. On the other hand, limiting screen time, avoiding caffeine and sugar, and reducing overstimulation will help ensure bedtime is peaceful.

With a little attention to their daytime habits, your child will sleep better, feel more rested, and be ready to take on each new day.