How to Help Kids Fall and Stay Asleep
Most parents have been there. Your child is bouncing off the walls at bedtime or crawling into your bed at 2 a.m. Sleep challenges can be frustrating for the whole family. But good sleep doesn’t have to feel out of reach. With a consistent routine and a calming sleep environment, most kids can fall asleep more easily and stay asleep longer.
Why sleep matters
Sleep plays a huge role in a child’s development. It supports physical growth, emotional regulation, memory, and learning. When kids don’t sleep well, it can show up as:
Trouble focusing at school
Emotional outbursts or irritability
Hyperactivity or impulsiveness
Difficulty waking up in the morning
Sleep problems can affect the whole family, not just your child. That’s why building strong sleep habits early is so important.
Start with a consistent bedtime routine
Kids thrive with structure. Going to bed and waking up at the same time every day helps the brain recognize when it’s time to sleep. That includes weekends and holidays. Even small shifts in schedule can confuse your child’s internal clock.
Creating a simple bedtime routine can make a big difference. Aim for 20 to 30 minutes of quiet, calming activities that help your child wind down. A good bedtime routine might look like this:
Take a warm bath
Put on pajamas and brush teeth
Read a book or listen to calming music
Snuggle, talk about the day, or do deep breathing
Lights out
Keep the environment quiet and screen-free to help the body shift into sleep mode naturally.
Create a sleep-friendly environment
The right sleep setting makes it easier for kids to settle down. Bedrooms should be cool, dark, and quiet. Try blackout curtains to block outside light or use a white noise machine to muffle background sounds.
Remove distractions like TVs, tablets, or toys with bright lights or sounds. When a child associates their bedroom with playtime or stimulation, it becomes harder to relax and fall asleep.
Reduce screen time before bed
Screens interfere with sleep more than many parents realize. Tablets, phones, and TVs give off blue light, which delays melatonin production. Melatonin is the hormone that helps us feel sleepy.
In addition to the light itself, the content kids watch or play can overstimulate their brains. Exciting shows, fast-paced games, or scrolling through videos can keep their nervous system active when it should be winding down.
To help your child fall asleep faster, turn off screens at least one hour before bed. Replace that time with quiet, screen-free activities like reading, puzzles, coloring, or gentle movement.
Teach kids how to fall asleep on their own
If your child relies on you to fall asleep every night, it can create stress for both of you. While it’s normal for young children to seek comfort, learning to self-soothe is an important part of sleep development.
Try helping your child practice falling asleep in their own bed while they’re drowsy but still awake. You can use tools like a “bedtime pass,” which gives them one chance to call for you, then encourages them to settle on their own after that.
Praise small successes and remind them that they are safe. Over time, they’ll build more confidence and independence at bedtime.
Know how much sleep your child needs
Not all kids need the same amount of sleep, and it changes as they grow. Here are general sleep guidelines by age:
Toddlers (1–2 years): 11 to 14 hours, including naps
Preschoolers (3–5 years): 10 to 13 hours
School-age kids (6–12 years): 9 to 12 hours
Teens (13–18 years): 8 to 10 hours
If your child wakes up groggy, struggles to focus, or shows frequent mood changes, they may not be getting enough rest.
What parents can do today
Here are a few small steps you can try tonight:
Keep bedtime and wake-up times consistent
Build a relaxing, screen-free wind-down routine
Create a quiet, cozy sleep environment
Encourage your child to fall asleep on their own
Be patient and celebrate progress
These changes don’t need to happen all at once. Start with one or two small adjustments and build from there. Over time, these habits become easier, and sleep gets better for the whole family.
When to get help
Some sleep problems can be caused by anxiety, sensory issues, or behavioral challenges. If your child’s sleep issues are ongoing, or you’ve tried building healthy routines with little progress, talk to your pediatrician or a child psychologist.
Sleep problems in kids can feel overwhelming, but you’re not alone. With simple routines, a calm environment, and support when you need it, your child can build healthy sleep habits that last.
At Tampa Pediatric Psychology, our psychologists specialize in helping kids with sleep challenges, anxiety, sensory and behavioral issues, and emotional regulation. Contact us when you’re ready, we’re here to help!