Better Sleep for Kids and Teens

Too little sleep leaves children and adolescents moody, aggressive, unable to concentrate and prone to overeating. Getting adequate sleep is especially important for growing children and for teenagers, who face shifting sleep patterns.

Here’s how to prepare kids and teens for successful slumber:

1. Create a sleep-friendly bedroom free of television, cell phones and computers.
2. Don’t use your child’s room for time-outs.
3. Maintain a regular bedtime routine.
4. Encourage consistent sleep and wake times, even on weekends.
5. Keep bedrooms cool, dark and quiet at night.
6. Avoid caffeinated sodas, teas and chocolates, particularly after noon for children and after 3 pm for teens.
7. If necessary, schedule short naps in the early afternoon.
8. Encourage regular physical activity. Exercise and fresh air promote better sleep.
9. A light bedtime snack is reasonable, but full meals should be eaten at least two to three hours before bedtime.
10. Schedule homework in the early evening. Spend the hour before bedtime winding down.

How much sleep does my child need?

Experts recommend 10 to 11 hours of sleep for kids ages 5 to 12. Most teens need eight and a half to nine hours – or more – of sleep each night. Teens naturally will go to bed and awaken later. Let your teen get a little extra sleep in the morning as school schedules allow.

Visit our Sleep Better Health Information Center for more tips on getting more restful sleep.

More information: Sleep Better Health Information Center  

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