Sleep Schedules and Bedtime Routines
Sleep Schedules and Bedtime Routines
Sleep is one of the most important ingredients for your child’s health, growth and ability to learn. At pre-k and kindergarten ages, children are developing rapidly - physically, emotionally and mentally. A consistent sleep schedule and calming bedtime routine can make all the difference in their mood, behavior, and readiness to learn each day.
Why Sleep Matters
Preschool and kindergarten children need about 10–13 hours of sleep each night, according to pediatric guidelines. Without enough rest, kids may become more irritable, have difficulty focusing, or struggle to regulate emotions. On the flip side, well-rested children tend to have stronger memory, better attention spans, and more energy to enjoy play and learning.
The Power of a Routine
Children thrive on predictability. A bedtime routine signals to their brains that it’s time to wind down, helping them transition from the busyness of the day into restful sleep. A routine doesn’t need to be complicated - it just needs to be consistent.
A simple routine might include:
Quiet play or screen-free time – 60 minutes before bed.
Bath or wash-up – warm water can be calming.
Brushing teeth and putting on pajamas.
Storytime, snuggles, or calming music.
Lights out at a set bedtime.
Tips for Creating Healthy Sleep Habits
Keep a regular bedtime and wake-up time, even on weekends, to help your child’s body clock adjust.
Limit screen time before bed. Blue light from tablets, TVs, and phones can make it harder for kids to fall asleep.
Create a calming sleep environment. A dark, quiet, and cool bedroom with a favorite blanket or stuffed animal can help.
Use positive reinforcement. Praise your child for following their routine—small encouragements go a long way.
Be patient. Some nights may be easier than others, but consistency pays off.
When Sleep Struggles Happen
It’s normal for children this age to resist bedtime from time to time. If your child often struggles to fall asleep, try making bedtime a little earlier (before they become overtired), or shorten stimulating activities before bed. If sleep challenges persist, talk with your pediatrician for guidance.
Final Thought
A solid sleep schedule and comforting bedtime routine set the foundation for your child’s health, learning, and happiness. By keeping evenings predictable and calm, you’re helping your child develop habits that support them now—and for years to come.
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