Better Sleep, Better Mental Health: The Parent’s Guide to Helping Kids Rest Well
Why Sleep Matters for Mental Health
Sleep is more than just rest - it’s a crucial factor in mental and emotional well-being. Studies show that children and teens who get enough sleep are better able to regulate their emotions, manage stress, and focus in school. On the other hand, chronic sleep deprivation can increase anxiety, depression, and behavioral issues.
As a parent, you play a vital role in creating healthy sleep habits for your child. This guide will help you understand sleep’s connection to mental health and provide actionable tips to improve bedtime routines for different age groups.
How Poor Sleep Affects Mental Health
Lack of sleep doesn’t just lead to grogginess—it has deeper consequences, including:
Increased Anxiety & Depression: Sleep deprivation affects brain function, making it harder for kids to regulate emotions.
Lower Stress Tolerance: Kids who are overtired may struggle to cope with everyday challenges.
Behavioral Problems: Poor sleep can lead to irritability, impulsivity, and trouble concentrating.
Weakened Immune System: Sleep supports physical health, and a lack of it can make kids more susceptible to illness.
Age-Appropriate Sleep Recommendations
The amount of sleep a child needs varies by age. According to the CDC:
Toddlers (1-2 years): 11-14 hours per day (including naps)
Preschoolers (3-5 years): 10-13 hours per day
School-Age Kids (6-12 years): 9-12 hours per night
Teenagers (13-18 years): 8-10 hours per night
If your child is consistently getting less than the recommended sleep, it may be time to adjust their bedtime routine.
Creating a Healthy Bedtime Routine
Building a sleep-friendly environment and routine can help kids fall asleep faster and stay asleep longer. Try these strategies:
Establish a Consistent Sleep Schedule
Keep wake-up and bedtime the same every day—even on weekends. A regular sleep schedule helps regulate the body's internal clock.
Create a Relaxing Pre-Bedtime Routine
Encourage calming activities like reading, light stretching, or listening to soft music 30-60 minutes before bed.
Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs disrupts melatonin production. Turn off screens at least an hour before bedtime.
Set Up a Sleep-Friendly Environment
Keep the bedroom cool, dark, and quiet.
Use blackout curtains or a white noise machine if needed.
Choose a comfortable mattress and breathable bedding.
Encourage Physical Activity
Regular exercise during the day helps kids fall asleep faster at night. Just avoid intense activity close to bedtime.
Watch Caffeine Intake
Teens especially should avoid caffeine (soda, energy drinks, coffee) in the afternoon and evening.
Address Anxiety or Nighttime Worries
If your child struggles with bedtime anxiety, try:
Journaling or talking about worries before bed.
A guided relaxation or meditation app.
Using a nightlight or comfort object if needed.
Final Thoughts
Helping your child get quality sleep is one of the best ways to support their mental health. By creating a consistent routine, limiting screen time, and fostering a calm bedtime environment, you can set them up for better emotional well-being and overall health.
If your child continues to struggle with sleep despite these efforts, consider speaking with a pediatrician or mental health professional. Sleep is foundational, and small changes can make a big difference!
Get Mental Health Care
We’d love to connect you or someone you know with mental health care. To refer a child/teen/adolescent or yourself, please call (877) 992-2422 or click here to make a referral. Bradley REACH’s expert teams of psychologists, psychiatrists, social workers, and nurses provide intensive mental health care and therapy to teams and families, virtually, in New England, Massachusetts, Connecticut, New Hampshire, Rhode Island and Florida.
DISCLAIMER:
The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.
If you or your child are in crisis or experiencing mental health problems please seek the advice of a licensed clinician or call 988 or Kids Link in Rhode Island.
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