Sleep Hygiene 101: Better Bedtimes, Better Health for Your Kids

As a parent, you’ve probably heard about the importance of sleep, but have you really stopped to think about how much sleep your children are actually getting? Pilar Valenzuela Silva, a therapist at Legacy Community Health, is raising a red flag on a growing issue: kids aren’t getting enough sleep.

“Kids are going to bed at two in the morning, or one in the morning. They’re falling asleep in class, not learning because they’re sleeping. They’re on their electronics all the time. Sleep hygiene is definitely something that needs to be addressed,” she says.

But what exactly is “sleep hygiene”? Simply put, sleep hygiene refers to a set of practices and habits that promote consistent, quality sleep. It’s about creating an environment and routine that helps your child wind down and get the deep rest their body and mind need for their mood, learning, and overall development.

Here’s why it matters and how you can help your kids get the sleep they need.

The Sleep Struggle Is Real

Did you know that 15–25% of kids and teens struggle to fall or stay asleep? If that sounds familiar, you’re not alone. With so many distractions—TV, phones, gaming—getting kids to wind down and sleep well can feel like a battle.

Poor sleep isn’t just inconvenient—it has real consequences. Tired kids are more likely to struggle with mood swings, behavior issues, school performance, and feelings of stress or anxiety. In short, bad sleep affects more than just their nights—it impacts their whole day.

“When lack of sleep is affecting their functioning, we have to do something about it,” Silva says. “Children with insufficient sleep have problems following directions, become more withdrawn, and have difficulty paying attention, retaining information, making decisions, and dealing with transitions.”

Both the American Academy of Sleep Medicine and the Centers for Disease Control and Prevention (CDC) emphasize the importance of good sleep for children. According to the CDC, kids ages 6–12 need 9–12 hours of sleep each night, while teens aged 13–17 should aim for 8–10 hours.

The Impact of Electronics

One of the biggest culprits behind kids’ sleep struggles? Electronics. Pilar points out that kids are often glued to their phones, computers, or gaming consoles well past bedtime.

Unfortunately, late-night screen time messes with their ability to fall asleep. The blue light emitted by these devices interferes with the body’s production of melatonin, the hormone that helps us sleep. So, the more time your child spends on a screen before bed, the harder it is for their brain to wind down.

Silva suggests creating a behavioral contract with your child or teen. “When we involve children in setting the house rules, they feel included and more in control, and more likely to comply,” she says. “Set up a time when every family member turns off electronics, and agree on consequences if the rules aren’t followed.”

How to Build Better Sleep Habits That Stick

So, what’s the solution to better sleep for kids? It all starts with creating healthy, consistent sleep habits—also known as sleep hygiene. Silva’s advice to parents is simple but powerful: treat sleep as a priority, not an afterthought.

• Start with a consistent bedtime routine. Kids thrive on structure, and a calming wind-down ritual—like taking a bath, reading a book, or listening to soft music—can help their bodies and brains shift into sleep mode. Keep it short (around 20 minutes), but make it enjoyable so they’ll look forward to it.
• Stick to the same bedtime every night, even on weekends. While it’s tempting to let kids stay up late on Friday and Saturday, irregular sleep schedules can disrupt their internal clock and make it harder to fall asleep during the week.
• Limit screen time before bed. Set a screen curfew at least 30 minutes before lights out. Encourage kids to leave devices outside the bedroom and wind down with relaxing, non-digital activities.
• Create a sleep-friendly environment. “We need darkness, a cool room, and minimal noise to signal our body and brain that it is time to wind down,” says Silva. Decreasing visual and auditory stimulation in the bedroom can significantly improve the quality of your child’s sleep.
• Prioritize exercise and healthy eating habits. Daily physical activity—whether it’s sports, outdoor play, or just a walk—can help kids fall asleep faster and sleep more deeply. Keep dinner on the lighter side too—heavy meals can make it harder for their body to relax and settle down for the night.

The Bigger Picture: Sleep Disorders in Latino Communities

Sleep issues aren’t just a kid problem—they’re a concern in communities like the Latino population, too. A Cleveland Clinic study found 66% of Latinos in the U.S. get less than seven hours of sleep a night. Language barriers and limited access to healthcare only make things harder. Dr. Cinthya Pena Orbea of the Cleveland Clinic’s Sleep Disorders Clinic stresses the need for bilingual, culturally aware care to tackle these sleep disparities.

Silva adds, “Siesta culture comes to mind. If we take a nap, it’s recommended to do it in the early afternoon and keep it under 30 minutes to align with the body’s natural circadian rhythm.” She cautions that long naps after 4 p.m. can throw off bedtime and worsen sleep problems.

When to Get Help and Why Sleep Can’t Wait

If your child’s sleep struggles persist despite your best efforts, it may be time to consult a Legacy Community Health pediatrician. They can pinpoint any underlying issues, like sleep disorders, and guide you on the next steps. Keeping a sleep diary for a week or two can also provide key insights into your child’s sleep patterns.

It’s easy to brush off sleep problems as a phase, but chronic sleep deprivation can have serious long-term effects on your child’s health—think weakened immune system, weight issues, and mood disorders.

“Sleep deprivation can increase mental distress,” Silva says. “It can create a vicious cycle where lack of sleep leads to more symptoms, and more mental distress can cause lack of sleep.”

So, what can parents do, especially with teens who resist bedtime routines? It comes down to accountability and compromise. “Be a role model,” she says. “We have to demonstrate healthy behaviors if we expect our teens to change theirs.”

The good news? By making a few small changes to your child’s routine, you can set them up for better rest, better health, and better days ahead.