Getting children to bed – and keeping them asleep – can be one of the biggest challenges for parents. Whether it’s bedtime battles, frequent wake-ups, or difficulty winding down, sleep struggles are common in childhood.
Healthy sleep is important for a child’s physical growth, brain development, mood, and learning. Children who get enough sleep are often better able to focus, regulate emotions, and stay healthy.
“Sleep plays a critical role in a child’s development,” says Dr. Katherine “Christy” Sullivan, pediatrician at The Iowa Clinic. “When children consistently get enough rest, it supports their physical health, behavior, and ability to learn.”
While every child is different, building consistent habits can make bedtime easier for both kids and parents.
How Much Sleep Do Kids Need?
Sleep needs change as children grow. Experts generally recommend the following amounts of sleep:
- Toddlers (1-2 years) – 11-14 hours per day (including naps)
- Preschoolers (3-5 years) – 10-13 hours per day
- School-age children (6-12 years) – 9-12 hours per night
- Teenagers (13-18 years) – 8-10 hours per night
If children regularly get less sleep than recommended, they may experience irritability, difficulty concentrating, or daytime sleepiness.
“Sometimes parents assume their child simply isn’t a good sleeper,” Dr. Sullivan says. “But often small changes to bedtime habits and routines can make a big difference.”
Tips to Help Your Child Fall Asleep More Easily
While there is no one-size-fits-all solution, these strategies can help create a bedtime routine that supports healthy sleep.
Create a Consistent Bedtime Routine
Children thrive on routine. When the same activities happen in the same order each night, it signals to the brain that it’s time to wind down for sleep.
A bedtime routine doesn’t have to be complicated. Simple steps might include:
- Taking a warm bath
- Brushing teeth
- Putting on pajamas
- Reading a short story
- Saying goodnight
Doing these activities in the same order each night helps children associate them with bedtime. Consistent routines help the body naturally prepare for sleep.
Keep Bedtime and Wake Time Consistent
One of the most effective sleep habits is keeping bedtime and wake-up time consistent — even on weekends.
Regular sleep schedules help regulate the body’s internal clock, making it easier for children to fall asleep and wake up naturally.
“Children’s bodies respond well to routine,” Dr. Sullivan says. “Going to bed and waking up around the same time each day helps strengthen healthy sleep patterns.”
Limit Screens Before Bed
Tablets, phones, and televisions can make it harder for children to fall asleep. The blue light from screens can interfere with the body’s production of melatonin, the hormone that helps regulate sleep.
Dr. Sullivan recommends turning off screens at least one hour before bedtime and keeping devices out of children’s bedrooms whenever possible.
Instead of screen time, encourage calming activities such as reading, drawing, or quiet conversation before bed.
Create a Sleep-Friendly Environment
The bedroom environment can also influence how easily children fall asleep.
Parents can help promote better sleep by:
- Keeping the room cool, dark, and quiet
- Using blackout curtains if outside light is disruptive
- Keeping toys and electronics out of the bed
- Allowing a comforting object such as a favorite blanket or stuffed animal
These environmental cues help signal to a child’s brain that the bedroom is a place for rest.
Encourage Active Days
Children who are physically active during the day often fall asleep more easily at night.
Encourage regular play, outdoor activity, and exercise earlier in the day. Physical activity helps reduce stress, burn energy, and support better sleep quality.
However, it’s best to avoid intense activity right before bedtime, since it can make it harder for kids to settle down.
Be Patient with Sleep Challenges
Sleep struggles are common, especially during developmental changes, illness, travel, or stressful life events. Children may go through periods where bedtime becomes more difficult.
“Sleep habits take time to develop,” Dr. Sullivan says. “Consistency and patience are key. Small, steady changes often work better than trying to fix everything overnight.”
If your child has ongoing trouble falling asleep, staying asleep, or waking frequently at night, a pediatrician can help determine what may be contributing to the problem and recommend solutions. Schedule an appointment with one of our pediatric providers by calling 515.875.9470 or schedule online.
Katherine "Christy"Sullivan , MD
Katherine "Christy" Sullivan, MD has been practicing as a board-certified pediatrician in the Des Moines area since 2000. She received her medical degree from the University of Nebraska and completed a joint residency program at the University of Nebraska Medical Center and Creighton University. She and her husband have five children.
Outside of her clinic work, she enjoys traveling, reading, long walks and being a mom.