For many Tennessee families, establishing a consistent bedtime routine is easier said than done. What begins as a simple request to brush teeth can quickly turn into a prolonged negotiation.
Despite the nightly challenges, pediatric experts stress the importance of a regular sleep schedule for children and adults.
Studies consistently show that children who follow consistent bedtime routines tend to have better concentration in school, and fewer behavioral disruptions. A predictable bedtime routine can help promote not only healthier sleep but also overall family well-being.
The Importance of a Full Night’s Sleep for Children
Getting enough high-quality sleep is important for a child’s physical health, emotional regulation, learning, and overall development. According to the American Academy of Pediatrics (AAP) and the Centers for Disease Control and Prevention (CDC), chronic sleep deprivation in children can lead to:
- Difficulty concentrating in school
- Increased risk of obesity
- Higher likelihood of mood swings and behavioral issues
- Weakened immune function
- Delayed growth and development
How Much Sleep Does Your Child Need?
Here are the recommended hours of sleep per 24-hour period (including naps for younger kids), based on AAP and CDC guidelines:
| Age Group | Recommended Sleep |
|---|---|
| Infants (4–12 months) | 12–16 hours |
| Toddlers (1–2 years) | 11–14 hours |
| Preschoolers (3–5 years) | 10–13 hours |
| School-age (6–12 years) | 9–12 hours |
| Teens (13–18 years) | 8–10 hours |
Dr. Beth A. Malow, a sleep medicine specialist at Vanderbilt University Medical Center, contributed to the American Academy of Sleep Medicine’s consensus statement. The statement concluded that adequate sleep is essential for optimal health in children and adolescents, linking sufficient sleep to improved attention, behavior, learning, memory, emotional regulation, and overall mental and physical health.
“Sleeping the number of recommended hours on a regular basis is associated with better health outcomes including: improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health,” the statement said.
While the amount of sleep a person gets is very important, there are also other factors to consider. The statement goes on to say:
“Healthy sleep requires adequate duration, good quality, appropriate timing and regularity, and the absence of sleep disturbances or disorders. Sleep duration is the most frequently
investigated sleep measure in relation to health.”
Making a Sleep Schedule
1. Pick a Consistent Bedtime
Choose a bedtime that allows your child to get the recommended amount of sleep for their age (see chart below). Stick to it every night, including weekends if possible, to support your child’s internal clock.
2. Wind Down 30–60 Minutes Before Bed
Dim the lights and engage in calm activities:
- Bath or shower
- Reading together
- Soft music or white noise
- Gentle stretching or a brief chat about the day
Avoid screen time (TV, tablets, phones) during this time, as blue light can suppress melatonin, the body’s natural sleep hormone.
3. Follow the Same Steps in the Same Order
Children thrive on routine. Use a visual chart or checklist with simple steps like:
- Put on pajamas
- Brush teeth
- Use the bathroom
- Read a story
- Lights out
This sequence becomes a powerful cue that it’s time to rest.
4. Create a Comfortable Sleep Environment
- Keep the bedroom cool, dark, and quiet
- Use blackout curtains or a nightlight if needed
- Make sure the bed is cozy and free of distractions like toys or screens
Have a plan that plans for real life surprises.
While experts emphasize the importance of a consistent sleep schedule for children’s health and development, flexibility is essential for families. From last-minute school assignments to weather disruptions or simply the need for a few extra minutes of connection, bedtime routines are often interrupted. And that’s to be expected.
The goal, according to child development specialists, isn’t having a perfect schedule, but rather creating a sense of security and emotional closeness at the end of the day. When a child goes to sleep feeling safe, supported, and connected — whether through a quiet bedtime story or a moment of laughter — those experiences can be just as valuable as the routine itself.
