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Whether or not you've tackled the whole sleep training thing, bedtime is always a hot topic among parents. Maybe you’ve been blessed with a perfect sleeper, or maybe your kiddo has struggled with sleep for months – either way, once your baby turns into a toddler and starts running around the house, getting them to settle down for bed becomes a whole new adventure every night.
Kids need sleep for healthy growth and development, and the American Academy of Sleep Medicine (AASM) has set age-based sleep guidelines to promote optimal sleep. Here's how much sleep they need in a 24-hour period, including naps:
| Toddlers (1 to 2 years) | 11-14 hours |
| Preschoolers (3 to 5 years) | 10-13 hours |
| Grade schoolers (6 to 12 years) | 9-12 hours |
You might be scratching your head, wondering how to put these sleep guidelines into practice. You've survived so far (barely), and it might be tempting to let things continue as they are. But getting kids the sleep they need is crucial—not just for their health, but also for improving behavior, mental health, concentration in school, and for building their immune systems. Since we're all in this together (and to save our sanity!), we're sharing our top 4 bedtime hacks to help your kids sleep better. This way, they can have more energy for the fun stuff—and you might even snag some extra snooze time, too!
1. Eliminate overstimulation
Overstimulation is one of the main reasons kids struggle with bedtime. They remain overstimulated from the day's events or become hyperactive because of pre-bedtime activities. While a lively game of tag with siblings or some cozy screen time before bed might seem like a good way to wind down, it actually has the opposite effect. The American Academy of Pediatrics (AAP) recommends shutting off screens at least one hour before bedtime. This is because the bright, fast-moving images, blue light, and stimulating content can delay or disrupt sleep.
Instead, focus on calming activities to help your kids wind down. This could be something simple like reading books on the couch, playing soothing music while they brush their teeth, or engaging in imaginative play by putting stuffed animals or dolls to bed.
2. Increase opportunities for autonomy during the day
Mad dash out of bed, the pajama protest, the secret stash of toy cars underneath the pillow—sound familiar? Kids are experts at testing their independence (and our patience!)—especially when it comes to bedtime routines. Suddenly, the once-effective bedtime routine that worked so well when they were babies now seems to fall apart, transforming bedtime into a nightly frustrating experience. This struggle often occurs as they learn the responsibility of staying in bed and pushing the boundaries of their independence.
To make bedtime easier, give your kiddo more chances to flex their autonomy during the day. Letting them set the table, pick their snack, or choose their outfit (even if it's a bit mismatched!) can satisfy their need for autonomy, which can reduce their need to push limits at night.
3. Optimize nighttime nutrition
Whether you're a fan of bedtime snacks or prefer to close the kitchen after dinner, offering protein before bed keeps those little bellies satisfied throughout the night. Foods like hard-boiled eggs, nut butter, or chicken not only offer sustained satiety but also help prevent blood sugar roller coasters, which can cause cranky, irritable kids—certainly not ideal before bedtime!
On the flip side, it's important to be mindful of foods that could disturb your kids' bedtime rhythm. While there’s a time and place for sweets and dessert, foods with added sugars are not the best choice right before bedtime. These foods are quickly digested, causing a rapid energy spike followed by a drop in blood sugar levels. This can leave your child feeling tired, moody, and dysregulated. So, if your little one requests a lollipop before bedtime, it might be a good idea to save it for another time to help them have a restful night's sleep.
4. Add a supplement
You've tried everything—sound machines, blackout curtains, calming activities, and establishing a bedtime routine—but even with all these tricks, some kids still struggle to fall asleep. That's where a sleep supplement can make all the difference. Hiya’s Bedtime Essentials promotes relaxation and provides the nighttime calm kids need before bed. It's free of sugar and has no melatonin, and is packed with vitamins and minerals like magnesium, vitamin B6, and L-theanine, which support various aspects of a restful sleep. So, instead of tossing and turning over your kids' sleep, consider adding Hiya’s Bedtime Essentials for better zzz’s for the whole family.
Here’s to more restful nights!
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