Sleep is essential, but many kids struggle to get the recommended eight to eleven hours of sleep each night, which can contribute to unpleasant symptoms such as headaches. Learn simple techniques that can help kids get the sleep they need for learning, restoration and healing.

Daytime techniques to improve sleep

  • Be consistent. Go to bed and wake up at the same time daily—even on weekends.
  • Get morning sun. Go outside (or to a window) and get sun on your face for 15 minutes as soon as you wake up.
  • Eat regular meals throughout the day and avoid going to bed hungry.
  • Avoid naps during the day. If you really need a nap, limit it to an hour (or less!) and wake up before 3 p.m.
  • Avoid caffeine 4 to 6 hours before bed.
  • Get regular exercise – but not too late in the day. Regular exercise improves sleep, but timing is important. Avoid exercise one hour before bed and avoid intense exercise for three hours before bed. Morning and early afternoon exercise won't interfere with sleep.
  • Only use your bed for sleeping. Avoid using your bed for TV, homework or scrolling on your phone during the rest of the day. Keeping your bed only for sleep helps your body associate it with bedtime.

Bedtime techniques to improve sleep

  • Develop sleep rituals. These are cues that help your body understand that it's time to slow down. Examples include listening to relaxing music, stretching, breathing exercises, sipping a caffeine-free tea, reading for 15 minutes or gratitude journaling.
  • Avoid screens and bright lights just before bed and while in bed. Light from screens alters sleepiness and alertness and suppresses a sleep-regulating hormone called melatonin.
  • Try a hot bath 90 minutes before bedtime. A bath raises your body temperature and the drop in body temperature afterward may help you feel sleepy.
  • Make sure your bedroom is dark, quiet and comfortable. A cooler room with enough blankets to stay warm is recommended. If light in the early morning bothers you, try a blackout shade or wear a slumber mask. If noise bothers you, try wearing earplugs or playing white noise.
  • Sleep only when sleepy. This reduces the time you are awake in bed.
  • If you can't fall asleep within 20 minutes, get up. Try a quiet, boring activity until you feel sleepy again.