A young boy laying on top of his bed with a tablet.

The Dos and Don'ts for a Good Night’s Sleep

Transitioning from summer fun to school schedules and new bedtime routines can be a tough and demanding task. Wasn’t it just yesterday that you were enjoying those relaxing summer days?

Whether you’re ready or not, getting back into the school routine requires organization, time management and a consistent bedtime schedule. To maximize classroom success, kids need anywhere from 8 to 10 hours of sleep, and sometimes even more depending on their age. The last thing you want is your child catching up on missed Z’s during class! Everything from diet to the actions leading up to bedtime affect sleep quality. 

While it may seem hard to juggle, ensuring your kids get a full night’s sleep is more about incorporating healthy habits and a consistent bedtime routine. If you and your kids are struggling to maintain a sleep schedule, then check out these do’s and don’ts of getting a good night’s sleep.

Do: Create an eight-hour sleep schedule

Kids need at least eight hours of sleep to feel fully rested and energized in the morning. To make sure your child is getting the sleep they need, establish an appropriate bedtime and be strict about it! Consistency is the best way to train the brain to get into the habit of bedtime.

Don’t: Watch TV or play on screens before bed

Limiting screen time is crucial for a deep night’s sleep. Any type of screen interaction whether it be TV, phone, tablet or handheld game devices, triggers the mind to stay awake. In the hour before bed, any interaction with screens should be avoided and replaced with reading or listening to soothing music.

Do: Diffuse essential oils for relaxation

Setting up an essential oil diffuser in your child’s room can create an environment of calm and relaxation that promotes better sleep. Try diffusing lavender or valerian oil an hour before bedtime to receive their calming benefits.

Don’t: Eat a heavy dinner

Avoid eating a heavy dinner full of saturated fats, carbs and sugars. Heavy dinners are tough on digestion and make a deep sleep more difficult to obtain. Aim to eat light dinners at least three hours before bed.

Do: Melatonin gummies or tablets

Melatonin is a great way to support a good night’s sleep.* Just make sure that you are still committing to a consistent bedtime routine in addition to the melatonin!