MD Pediatric Associates

6 Pediatrician Approved Sleep Tips

1. Stick to a Consistent Sleep Schedule
Aim for the same bedtime and wake-up time every day—even on weekends. A regular schedule helps keep your child’s body clock on track.
2. Create a Calming Bedtime Routine
A predictable routine like a bath, brushing teeth, reading, or quiet cuddles helps signal that it’s time to sleep.
3. Turn Off Screens Before Bed
Avoid TVs, tablets, phones, and video games for at least 1 hour before bedtime. Screen light can interfere with melatonin and make it harder to fall asleep.
4. Make the Bedroom Sleep-Friendly
Keep the room cool, dark, and quiet. A comfortable sleep environment promotes better quality sleep.
5. Encourage Plenty of Daytime Activity
Regular physical activity and time outdoors help children sleep better at night. Try to avoid vigorous exercise right before bedtime.
6. Avoid Caffeine Late in the Day
Limit or avoid caffeine in the afternoon and evening. Soda, tea, coffee, energy drinks, and even some chocolates can make it harder to fall asleep.

Healthy sleep starts with healthy habits. Small, consistent changes can make a big difference!

If your child snores regularly, has pauses in breathing during sleep, or continues to have significant sleep difficulties despite good sleep habits, talk with your pediatrician.