10 commandments for sleep hygiene for children (ages birth – 12 years)

  • Go to bed at the same time every night, preferably before 9:00PM.
  • Have an age-appropriate nap schedule.
  • Establish a consistent bedtime routine.
  • Make your child’s bedroom sleep conducive – cool, dark, and quiet.
  • Encourage your child to fall asleep independently.
  • Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
  • Avoid heavy meals and vigorous exercise close to bedtime.
  • Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
  • Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
  • Keep a regular daily schedule, including consistent mealtimes.


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