You’ve always known how important sleep is. Experts recommend getting at least eight hours per night, highlighting the countless benefits of quality rest. Maybe you’ve been diligent about following this advice, or maybe you’ve pushed your limits, getting by on six or seven hours. But what happens when something consistently disrupts your sleep—leaving you with just four or five hours a night?
Just as adults struggle with sleep, kids face their own sleep challenges. Children may have trouble falling asleep, staying asleep, or sleeping in their own beds. Frequent nighttime wake-ups and other sleep disturbances can make restful nights difficult. Sleep problems can affect all children, but research suggests that those with Autism Spectrum Disorder (ASD) are at an even higher risk for sleep disruptions (Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY, 2015). When our kids don’t sleep well, neither do we—making the recommended eight hours feel like an impossible goal.
The Power of a Sleep Schedule and Routine
This article is part one of our three-part sleep series, where we explore the benefits of setting a sleep schedule and creating a consistent bedtime routine.
Experts recommend establishing a sleep schedule from an early age—somewhere around 10 to 12 weeks old. At this stage, babies aren’t developmentally ready to sleep through the night, but creating a routine helps build a foundation for healthy sleep habits as they grow (Mindell JA, et al., 2015).
If your child is older, don’t worry—it’s never too late to start. A sleep schedule should be consistent from night to night. While occasional deviations are okay, keeping key elements intact ensures the routine remains effective.
What Does a Sleep Routine Look Like?
A bedtime routine typically starts 30 to 60 minutes before actual bedtime. During this time, children should begin winding down. Avoid stimulating activities like starting homework, eating a big meal, or playing an exciting video game. Instead, opt for calming activities, such as:
- Taking a warm bath
- Reading a book or magazine
- Talking about the next day’s plans
Calming activities vary by child. What soothes one child may not work for another, so adjust accordingly (Mindell, et al., 2015).
The Ideal Bedtime Routine
After a calming activity, the bedtime routine should include steps such as:
- Brushing teeth
- Putting on pajamas
- Getting into bed
- Reading a bedtime story
- Turning on a nightlight
- Tucking in under the covers
The key is consistency. If your child brushes their teeth, then puts on pajamas, then reads a book before bed, stick to that order each night. A predictable sequence makes bedtime easier, even when routines must be slightly adjusted due to travel or special occasions.
A consistent bedtime routine promotes better sleep, reduces nighttime resistance, and helps children stay in their own beds throughout the night. It also strengthens the association between bedtime and relaxation, making it easier for kids to fall asleep independently.
Making It Work for Your Child
Every child is different, so bedtime activities should be tailored to what they find calming. This isn’t the time to introduce a challenging book or work on reading comprehension—stick to familiar, enjoyable stories or quiet relaxation instead.
If your child struggles with falling or staying asleep, establishing a sleep schedule and creating routine is a great first step. While it won’t solve every sleep issue, it can significantly improve sleep quality. If you’re still facing difficulties, stay tuned for part two of our Sleep Series, where we’ll explore what to do when schedules and routines don’t work.
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References
Abel, E., Kim, S. Y., Kellerman, A. M., & Brodhead, M. T. (2016). Recommendations for Identifying Sleep Problems and Treatment Resources for Children with Autism Spectrum Disorder. Behavior Analysis in Practice, 10(3), 261–269. doi:10.1007/s40617-016-0158-4
Mindell JA, Li AM, Sadeh A, Kwon R, Goh DY. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. SLEEP, 38(5):717–722. doi:10.5665/sleep.4662
