Why Sleep Matters: Helping Your Child Thrive with Healthy Sleep Habits

Reviewed by Ethan Bourque, MS, LPC-A, Psychotherapist

As parents, we spend a lot of time making sure our children eat well, stay active, and do their homework—but there’s another essential part of your child’s health and development that often gets overlooked: sleep.

Sleep isn’t just “down time.” During sleep, children’s bodies and brains are hard at work—storing memories, growing and repairing muscles, balancing hormones, and even clearing toxins from the brain. In fact, sleep is just as important as food, water, and oxygen for your child’s well-being.

Yet studies show that nearly 30% of children and a staggering 75% of teens aren’t getting enough sleep on a regular basis. That sleep debt can build up quickly—and the consequences are more serious than just morning grogginess.

What Happens When Kids Don’t Get Enough Sleep?

When children and teens don’t get adequate sleep over long periods of time, their risk increases for a range of physical and mental health problems. These include:

• Anxiety and depression 
• Obesity and diabetes 
• High blood pressure and cardiovascular disease 
• Poor concentration and memory 
• Behavioral challenges at school and home 

Lack of sleep impacts every area of your child’s life—how they think, feel, behave, and grow.

What the Brain Science Tells Us

Neuroscience research has shown that deep sleep is critical for brain development. It’s during sleep that the brain consolidates learning, forms new connections, and clears away waste products that accumulate during waking hours. For children and teens, whose brains are growing rapidly, this process is especially crucial.

Sleep also regulates mood and emotional control. Without enough rest, the brain’s emotional centers—like the amygdala—can become overactive, making it harder for children to manage their feelings and reactions.

How Much Sleep Does My Child Need?

Sleep needs vary by age. Here are the National Sleep Foundation’s recommendations for daily sleep:

• 4–12 months: 12–16 hours (including naps) 
• 1–2 years: 11–14 hours (including naps) 
• 3–5 years: 10–13 hours (including naps) 
• 6–12 years: 9–12 hours 
• 13–18 years: 8–10 hours 

Many school-aged kids and teens fall short of these targets, especially with busy schedules, evening activities, and screen time creeping into the evenings.

Building Better Sleep Habits at Home

The good news is that sleep hygiene—the habits and routines that promote healthy sleep—is something parents can nurture. Here are research-backed tips to help your child or teen get the rest they need:

1. Create a Consistent Sleep Schedule

Encourage your child to go to bed and wake up at the same time every day—even on weekends. This consistency helps regulate their internal clock, making it easier to fall asleep and wake up feeling rested.

2. Establish a Calming Bedtime Routine

A predictable routine sends signals to the brain that it’s time to wind down. Try a sequence like a warm bath, brushing teeth, reading a story, or listening to soft music. Avoid stimulating activities close to bedtime.

3. Power Down Electronics

Screens emit blue light that can suppress melatonin, the hormone that makes us sleepy. Turn off TVs, tablets, and phones at least one hour before bedtime. Keep devices out of the bedroom when possible.

4. Make the Bedroom a Sleep-Friendly Space

Cool, quiet, and dark rooms support better sleep. Use blackout curtains and white noise machines if needed. Encourage your child to use their bed only for sleeping—not for homework or video games—so their brain associates it with rest.

5. Watch Out for Caffeine and Late Snacking

Avoid caffeine (found in sodas, chocolate, and some teas) in the afternoon and evening. A small snack before bed is fine, but avoid heavy meals or sugary foods late at night.

6. Encourage Daytime Activity

Physical activity during the day helps children fall asleep more easily at night. Just make sure vigorous exercise happens well before bedtime—ideally no later than 2–3 hours prior.

7. Avoid Long Naps (for Older Kids)

While naps are essential for younger children, older children and teens who nap too long during the day may have trouble falling asleep at night. If a nap is needed, keep it short (under 60 minutes) and before 3 p.m.

8. Model Healthy Sleep Habits

Kids learn by watching you. When parents prioritize their own sleep and maintain a healthy bedtime routine, children are more likely to do the same.

9. Use Tools Like a Sleep Diary

If your child struggles with sleep, tracking patterns for a week or two in a sleep diary can help identify triggers or habits that are getting in the way of good rest.

When to Seek Help

If your child regularly struggles to fall asleep, wakes frequently during the night, snores loudly, or seems excessively tired during the day despite a full night’s rest, it may be time to consult a pediatrician or sleep specialist. There could be an underlying sleep disorder that needs to be addressed.

Final Thoughts

Sleep is not a luxury—it’s a necessity. And in childhood and adolescence, it’s one of the most powerful tools we have for supporting growth, learning, emotional well-being, and long-term health.

By helping your child develop healthy sleep habits now, you’re giving them a lifelong gift: the ability to recharge, refresh, and rise each morning ready to take on the world.