It can be very frustrating and stressful when we feel like our children are not getting enough quality sleep. In turn, feeling like they are able to get good adequate sleep can bring a lot of relief, positivity and proudness.

Helping your children to get adequate sleep will be very beneficial for your child, but also for you and the whole family. It will improve everyone’s sleep, wellbeing, and daytime functioning.  It helps to bring harmony within the home.
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Here is a list of tips to help your family get good quality sleep. Note that these comments are by no means made to shame or blame parents or family members. They are just tools that can be used as needed. 

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Tips for families with young children

• ​Create a consistent bedtime routine. The routine can be to putting on pajamas, brushing teeth, reading a book, singing a lullaby, etc.
• Avoid putting your child to bed when he/she is already asleep. Put them to bed while they are sleepy or still awake. It helps them to learn how to fall asleep on their own.
• Have regular bedtime and wake up time. Try to not change it too much on the weekends.
• Have your child get enough daylight exposure by going outside. It helps to get a good sleep routine.
• Create a comfortable environment. Try to have a quiet, dark, and cool bedroom for your child.
• Avoid large meals or sugary treats before bedtime.
• Encourage you child to get daily exercise. For more information and tips, see our movement section.
• Turn off the screens at least 30 minutes before bedtime.
• Avoid having a television, computer, or any other electronic devices in the bedroom.

Note: Very young babies rarely sleep through the night and that’s ok. Setting a consistent routine can however help them to learn to sleep through the night. 

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Tips for families with school-aged children

• Be a good example. Children & teens tend to imitate their parents when it comes to sleeping. Having good habits yourself can help your child to get good sleep habits.
• Have regular bedtime and wake up time. Try to not change it too much on the weekend.
• Create a consistent bedtime routine. The routine can include putting on pajamas, brushing teeth, reading a book, signing a lullaby, etc.
• Encourage your child to get daily physical activity. For more information and tips, see our movement section.
• Create a comfortable environment. Have a quiet, dark, and cool bedroom for your child.
• Turn off the screens at least 30 minutes before bedtime.
• Remove screens from your child’s bedroom. There should not be any television, computer, or phone in the bedroom.
• Avoid large meals or sugary treats before bedtime.