Methodology

There were 1,000 surveys fielded between November 19 and December 4, 2021, among U.S. parents (aged 18+) who have children aged 3 to 18.

Screening criteria ensured that respondents had children who were currently in school (pre-K to 12^th grade). If respondents had more than one child in school, then respondents answered the survey questions about only one child.

A sample size of 1,000 provides a ±3.1% margin of error at 95%.

Survey Objectives

• Understand parents’ perceptions of their child’s overall sleep and why.
  • Assess parents’ perceptions on how well their child is sleeping.
  • Understand indicators/effects of good/bad sleep (e.g., behaviors, arguments/ abnormal bad behavior, dark eye circles, etc.).
• Uncover possible causes of good/bad sleep, including:
  • Bedtime/morning routines and variances (e.g., weekend versus school nights).
  • Bedroom environment (e.g., entertainment, smartphone, computer, sharing bedrooms/beds, new/old mattress/bed, etc.).
  • Child’s mental/physical health (e.g., peer pressure, stress, asthma, etc.).
  • Major routine/schedule variances (e.g., new school/home/grade/friends/etc., parent work from home, new/lost job, etc.).
• Uncover unusual/unique behaviors that are transpiring around child’s sleep.
  • Discover unusual things parents may be trying to get their child to sleep.
  • Identify any uncommon or unique bedtime habits the child may have (e.g., special music, lights, bed checks (monsters), etc.).

Report Overview

A quick scan of news media and social media will surface numerous stories and posts about the unique challenges and stresses that children today face in school and their lives. Several previous Better Sleep Council studies have shown a relationship between stress and poor sleep. So, it comes as something of a surprise when this study found that a large majority of parents say their kids are getting the sleep they need. More than three-quarters of parents say their kids are sleeping well – having healthy sleep routines, displaying positive moods upon waking and doing well in school. This result may be in large measure because of the priority parents are placing on ensuring their kids get the sleep they need – enforcing routine weeknight bedtimes, limiting screen time and helping them get to sleep, whether by conventional methods – reading to them or telling them bedtime stories – or unconventional methods – special rewards or watching a boring movie. The study found that children who don’t have regular bedtimes and/or spend more time with devices are more likely to sleep poorly compared to their peers.

While most kids are sleeping well, many parents who say their child has experienced recent stress believe their child is not sleeping well. In this study, congruent with prior BSC studies, parents reported school – homework/tests/grades – to be the leading cause of stress for their children. Other stressors include self-esteem issues, illness and life changes, such as divorce, death in the family and the effects of the COVID-19 pandemic.

The study suggests that parental involvement in regulating and enabling a good night’s sleep – as well as mitigating the effects of stress on their children – will help kids get a better night’s sleep.

Key Takeaways

A Sleep Index (SI) was created to profile school-aged children who are excellent sleepers and those who are poor sleepers (from the perception of their parents). See appendix for more details.

• Overall, 84% of parents feel their child is getting enough sleep. The top three reasons include: has a good bedtime/sleep routine (60%), wakes up in a good mood (58%) and performs well academically (58%).
• Parents who feel their child is not getting enough sleep report feeling this way because their child: stays up too late (49%), has a difficult time waking up in the morning (39%) and complains of being tired (39%).
  • According to parents, younger school-aged children tend to sleep better than older children.
• Most children (80%) have a consistent bedtime on school nights (at least three of the five nights). Despite this pattern, most children typically go to their room later on weekend nights than they do on school nights and tend to sleep in a little longer than they do during the school week.
  • Children who do not have a consistent bedtime during the week (two nights a week or less) are 3.5 times more likely to be poor sleepers than excellent sleepers.
• Children spend the greatest amount of their free time playing on electronics, with those who are poor sleepers (13.5 hours per week) spending significantly more time doing so compared to excellent sleepers (9.1 hours per week).
• Almost two-thirds of children (62%) have recently experienced some type of stress in their life. Children who have not recently experienced stress in their life are 2.4 times more likely to be excellent sleepers.
  • The top three stressors are homework (28%), grades/test scores (19%) and self-esteem issues (19%).
• Children who have recently experienced stress in their life related to each of the following are more likely to be poor sleepers than excellent: homework, grades/test scores, self-esteem issues, significant life changes and illness.
  • Significant life changes included mentions such as the COVID-19 pandemic, moving, death, divorce/family issues and trauma/mental illness.
• Most parents have tried traditional methods to help their child sleep at some point in their child’s life – many mentioned driving around in a car, sleeping with/in their child’s rooms, reading books, telling stories, singing/dancing, using melatonin, taking electronics/limiting internet – but several had some interesting ways to get their child to sleep.
  • Themes included activities such as listening to special music/sounds, watching special videos, sleeping with pets, exercise, etc.

Detailed Findings

Parents’ Perceptions of Child’s Sleep

What age of children in school are sleeping the best in America?

• Younger school-aged children tend to sleep better than older children, according to parents.
  • High schoolers represent 37% of poor sleepers compared to 24% of excellent sleepers.

Do children have a consistent bedtime on school nights? [1]

• Most children (80%) have a consistent bedtime on school nights (at least three of the five nights) and extracurriculars do not seem to have an impact on when children go to bed on school nights. [2]
  • Excellent sleepers (58%) are 2.5 times more likely than poor sleepers (23%) to have a consistent bedtime all five school nights per week. The vast majority of excellent sleepers (89%) have a consistent bedtime at least three of the five school nights each week compared to 62% of poor sleepers.
  • Children who do not have a consistent bedtime during the week (two nights a week or less) are 3.5 times more likely to be poor sleepers than excellent sleepers (these children make up 38% of poor sleepers compared to 11% of excellent sleepers).

When do children generally go to their room for the night? [3] When do they go to sleep? [4]

• Most children typically go to their room later on weekend nights than they do on school nights and tend to sleep in a little longer than they do during the school week.
  • On school nights, kids who go to bed earlier (before 9 p.m.) make up 59% of excellent sleepers compared to 40% of poor sleepers.
  • On school nights, kids who go to bed later (after 10 p.m.) make up 24% of poor sleepers compared to 10% of excellent sleepers.
• After children go to their room on school nights, it takes poor sleepers (50.3 minutes), on average, about twice as long to actually go to sleep compared to excellent sleepers (28.4 minutes), with 40% of excellent sleepers falling asleep within 15 minutes compared to 16% of poor sleepers. On the other hand, 30% of poor sleepers fall asleep at least one hour after going to their room for the night on school nights compared to 9% of excellent sleepers (likely because poor sleepers are on a device).
• Children getting between 9-10 hours of sleep per school night are 2.1 times more likely to be excellent sleepers than poor sleepers, whereas children getting less than 7 hours of sleep per school night are 8.5 times more likely to be poor sleepers than excellent sleepers.
  • On weekend nights, kids who go to bed after midnight make up 25% of poor sleepers compared to 10% of excellent sleepers. [5]

Are children getting enough sleep? [6] And how do parents know? [7]

• Overall, 84% of parents feel their child IS getting enough sleep.
• Of those who feel their child IS getting enough sleep, the top reasons for feeling that way are because their child:
  • Has a good bedtime/sleep routine (60%).
  • Wakes up in a good mood (58%).
  • Performs well academically (56%).
  • Stays asleep and does not wake up at night (54%).
  • Does not complain of being tired (52%).
  • Wakes up on time in the morning (50%).
• Parents who feel their child is NOT getting enough sleep feel that way because their child:
  • Stays up too late (49%).
  • Has a difficult time waking up in the morning (39%).
  • Complains of being tired (39%).
  • Wakes up in a grumpy mood (38%).
  • Does not have a good bedtime/sleep routine (33%).

Factors That Impact Children’s Sleep

What do children do before bed that impacts their quality of sleep?

• Children who typically have a sugary drink/snack an hour or less before bed/whenever they want to represent 32% of poor sleepers/20% of excellent sleepers (1.6 times more likely to be a poor sleeper). [8]
• Children who have access to/use smartphones before bed on school nights represent 65% of poor sleepers/47% of excellent sleepers (1.4 times more likely to be poor sleepers). [9]
  • Children who do not use smartphones or tablets before bed on school nights are 1.8 times more likely to be excellent sleepers than poor sleepers.
• If children have access to/use smartphones or tablets before bed on school nights and their time is never/rarely restricted, then they represent 54% of poor sleepers/38% of excellent sleepers (1.4 times more likely to be poor sleepers). But if their time is always/often restricted, then they represent 46% of excellent sleepers/25% of poor sleepers (1.8 times more likely to be excellent sleepers); it’s likely not the device but rather the parental restriction that determines whether kids sleep well or not. [10]
• Children who typically read before bed on a school night represent 42% of excellent sleepers/26% of poor sleepers (1.6 times more likely to be an excellent sleeper). [11]
• Children who typically play games with family (not video games) before bed on a school night represent 33% of excellent sleepers/19% of poor sleepers (1.7 times more likely to be an excellent sleeper).
• Children who typically pray/meditate before bed on a school night represent 26% of excellent sleepers/11% of poor sleepers (2.4 times more likely to be an excellent sleeper).
• Children who typically play electronics/video games before bed on a school night represent 44% of poor sleepers/36% of excellent sleepers (1.2 times more likely to be a poor sleeper).
• Children who typically use a device to communicate with friends before bed on a school night represent 40% of poor sleepers/28% of excellent sleepers (1.4 times more likely to be a poor sleeper).
• Children who regularly use a device to go to sleep at night represent 35% of poor sleepers/21% of excellent sleepers (1.7 times more likely to be a poor sleeper).

Based on what was typed into “Other”:

• A handful of children draw/do craft projects/puzzles before bed and some exercise/do physical activities.
• Some parents give their children melatonin before bed.
• Some kids sleep with a special pillow/body pillow or weighted blanket.

Do medical conditions prevent children from getting a good night’s sleep? [12]

• Children with at least one type of medical/mental health condition are 1.9 times more likely to be poor sleepers – they represent 70% of poor sleepers/37% of excellent sleepers (driven by anxiety, allergies, ADD/ADHD).
  • Parents of Poor Sleepers (30%) are significantly more likely than parents of Average Sleepers (16%) and Excellent Sleepers (10%) to say that their child has anxiety.
• The children of parents who feel they have a great relationship with their child represent 94% of excellent sleepers/87% of poor sleepers. [13]
• The children of parents who feel their child has a solid friend base represent 77% of excellent sleepers/60% of poor sleepers (1.3 times more likely to be an excellent sleeper).
• The children of parents who feel their child does a good job eating healthy foods represent 72% of excellent sleepers/38% of poor sleepers (1.9 times more likely to be an excellent sleeper).
• The children of parents who feel their child needs to spend more time outside/being active represent 67% of poor sleepers/47% of excellent sleepers (1.4 times more likely to be a poor sleeper).
• The children of parents who feel their child spends too much time on devices represent 71% of poor sleepers/38% of excellent sleepers (1.9 times more likely to be a poor sleeper).
• The children of parents who feel their child eats too much junk food/fast food represent 54% of poor sleepers/23% of excellent sleepers (2.3 times more likely to be a poor sleeper).
• The children of parents who feel their child has a difficult time being in social situations represent 37% of poor sleepers/15% of excellent sleepers (2.5 times more likely to be a poor sleeper).
• The children of parents who feel their child struggles to keep up in school represent 30% of poor sleepers/17% of excellent sleepers (1.8 times more likely to be a poor sleeper).

How do children spend their free time? [14]

• Children spend the greatest amount of their free time playing on electronics, with those who are poor sleepers (13.5 hours per week) spending significantly more time doing so compared to excellent sleepers (9.1 hours per week).
  • Children who do not spend any time doing the following activities each week represent a significantly higher portion of poor sleepers than excellent sleepers:
    • Homework (2.0 times more likely to be a poor sleeper if no time is spent)
    • Participating in sports (1.5 times more likely to be a poor sleeper if no time is spent)
    • Social activities (1.7 times more likely to be a poor sleeper if no time is spent)
    • Playing outside (2.3 times more likely to be a poor sleeper if no time is spent)
    • Reading for leisure (2.1 times more likely to be a poor sleeper if no time is spent)
    • Working/doing chores (2.1 times more likely to be a poor sleeper if no time is spent)

Have children recently experienced stress? [15]

• Almost two-thirds of children (62%) have recently experienced some type of stress in their life.
• Children who have not recently experienced stress in their life are 2.4 times more likely to be excellent sleepers – they represent 45% of excellent sleepers/19% of poor sleepers.
• Children who have recently experienced stress in their life related to each of the following are more likely to be poor sleepers than excellent:
  • Homework (1.7 times more likely to be a poor sleeper if experienced stress)
  • Grades/test scores (1.6 times more likely to be a poor sleeper if experienced stress)
  • Self-esteem issues (2.5 times more likely to be a poor sleeper if experienced stress)
  • *Significant life changes (1.6 times more likely to be a poor sleeper if experienced stress)
  • Illness (1.9 times more likely to be a poor sleeper if experienced stress)

Based on what was typed into “Other”:

• For some, the COVID-19 pandemic caused stress and made it difficult to transition back and forth between virtual learning and bricks-and-mortar learning.

* We probed deeper into “significant life change” and several themes were present, some of which may also be linked to the COVID-19 pandemic. [16]

COVID-19 Pandemic

• Well, the pandemic has made her worry, and she’s a worrier like me. She missed her friends, and she knows it still isn’t safe … so maybe I have something to do with it also by telling her she needs to be careful, but to me, it’s either have her worry or get really sick.
• They had to go through a pandemic and couldn’t be kids! It messed her up mentally.
• The pandemic has affected her whole routine and mental health. Also, a family emergency happened a few months ago and she has been depressed.
• I think COVID-19 has turned everyone’s life around.
• COVID-19 and everything becoming remote has become stressful on all of us.

Moved (and many are struggling to make friends, some also related to the COVID-19 pandemic)

• We’ve moved to a new home, and the pandemic restrictions have made him feel isolated.
• We moved to a new state where neither him nor I know anyone.
• We moved from a different state, and he had to start a new school. He misses his friends.
• We made a huge move, then had to turn around and move again, causing him to change from school to school and home to home. All this because of financial hardship.
• Moved across the country when I lost my job.

Death

• My son’s dad died, we moved into a new house, and they are in new classrooms.
• My oldest son, who was 18, passed away back in March, so my other children are still taking it pretty hard.
• His grandfather has just recently died, and his older sister just recently moved, so those two things I believe are the two serious life changes that are causing him sadness.
• Since December 2019, we have lost three family members and moved twice.

Divorce/Family Issues

• Struggling with custody issues.
• Stepparent and mom breaking up.
• She is my stepchild, and sometimes her biological mom goes weeks without contacting her.
• Parents divorced. Father is very distant and picks one child over the other.
• Moved from one parent’s house to the other.
• Horrible separation between mother and stepfather. Moved to a new city.
• Her dad got up and walked out. Moved to a different state, leaving us in a financial crisis. She experiences emotional stress. Sees no positivity from him or his family. Her brother and sisters are the same way.
• Aunt and niece with special needs moved in, there are new rules, less space, more noise.

Trauma/Mental Illness

• She’s been through several traumas, she has mental illnesses, and she is bullied at school.
• Domestic abuse, his biological dad was very abusive toward us.
• He has social anxiety, and with the COVID-19 pandemic happening, we had to start home-schooling him.
• Divorce came up quite a bit in terms of a significant life change stress point for children. Children whose parents are married represent 59% of excellent sleepers and 49% of poor sleepers.

When asked, most parents have tried traditional methods to help their child sleep at some point in their child’s life – many mentioned driving around in a car, sleeping with/in their child’s room, reading books, telling stories, singing/dancing, using melatonin, taking electronics/limiting internet – but several had some interesting ways to get their child to sleep. [17]

• When my son was a baby, he would only fall asleep if you hummed the Darth Vader march from “Star Wars” to him. Now, he hates “Star Wars.”
• For my youngest, I bought something called Merlin’s Magic Sleepsuit. I was desperate, and it was what I considered expensive, but it worked.
• We used to tell my youngest daughter that we would take her back to the zoo to live with the monkeys if she didn’t go to bed.
• They’ve tried putting a water-filled glove on her back to make her think mom’s hand was still there. It’s worked twice.
• We have a device called Muse, and it has an app that’s like a meditation device. It helps each of the people in my house relax and pay attention to breathing. Very successful.
• My daughter sometimes asked to be in bed with our two dogs. She said it relaxes her to sleep well.
• Our kids used to get a “winning wrestling belt” as a reward for whoever got in bed and stayed in bed first. It was one of those blingy belts wrestlers wear.
• Put on a boring movie (he hates musicals) like “Hello, Dolly,” which I love. He went to bed but listened to his music. So, this was unsuccessful!
• I was blocking internet signal at night, but then he tossed and turned trying to fall asleep. By allowing internet signal, he’ll usually watch shows on his phone until he falls asleep.
• Sometimes we imagine a special place to meet each other in our dreams, and we’re very descriptive and talk about the place and activities there.
• Sometimes me or my father would take my kids for car rides trying to get them to go to sleep. We would go spotlighting for deer and the kids would go to sleep.
• When she was young, she had a hard time falling asleep, so we bought her a special book that was supposed to work. The book worked so well that we decided not to use it anymore because it scared us that we were hypnotizing her or mentally coercing her!
• Telling her that the cat needed her to lay down with him because he couldn’t fall asleep without somebody being next to him.
• A few years ago, my friend got her 8-year-old child a tent that goes over their bed. It worked!
• Playing house with my children, where they are the parents and get my husband and I ready for bed. They mimic what we do to get them ready for bed, then tuck us in and read to us, and they then go into their rooms and go to bed. When we get up and check on them, they are fast asleep in their beds. It is adorable and works every time. Reverse role-play has worked for us.
• My youngest loved to fall asleep to the sound of the vacuum cleaner, so I just had very clean floors for about three years.
• A little before bath time, we would take a little jog. If it was cold, then we would run up and down the stairs a bit to get them sleepy. Worked like a charm.
• Honestly, I bought a small indoor trampoline and often let the kids jump on it like crazy about an hour before bedtime. It’s great exercise, they have fun, and it wears them out to be able to sleep without any distractions because it exhausts them after a while.
• We have a pretty consistent routine. Of course, that includes tucking in every single one of his stuffed animals, which can be time consuming, but it helps him relax, so it’s worth it.
• We watch fish swim on YouTube, and it puts him right to sleep.
• I used to rub his eyebrows and he would fall asleep quickly. Now, he’s too old for that. LOL
• My secret trick with both my children is to turn off all the lights. Then, I sit or lay with them. Then, I slowly let my eyes close, taking 5 seconds to close them. I keep them closed for 10 seconds, then repeat. Works every time, even on my 17-year-old child. It’s comforting and strategic. Takes 10-15 minutes. Then, I creep out of the room. It’s almost like a form of hypnotizing. Yet to tell my wife this trick. She still wonders how I do it.
• Make them watch a very old, boring movie with me until they get tired. It was successful after waiting 20 minutes while watching a movie.
• I never really had a problem with my children having any problems with sleeping until after the passing of my son. I’ve dealt with that by making sure my children know that he is just fine and praying at nighttime to God and being able to do little things like write him letters and put them in shoeboxes, and I let them know that he gets them in heaven when they write them here.
• Threaten to put water in ear.
• I told him that whoever sleeps early, the tooth fairy comes to his bed and puts money for him. It was a very successful way of convincing him.
• My son has ADHD, so finding a calming routine is hard enough, but on top of that, keeping still long enough to relax. So, I used to brush his hair, then braid it, then unbraided it, then brush, then braid, then unbraided – repetition was key for us.
• Used Febreze as “monster spray.”
• They are allowed two small pieces of candy right before they lay down. It’s not a bribe, it’s an exchange.
• Playing first one asleep wins a prize.
• Singing Irish drinking songs.
• Told them they could meet each other in their dreams.
• I used to have to lay in bed with him and fake sleeping for him to sleep or play a certain type of music through Alexa. I also used to have Alexa read him bedtime stories.

Appendix

Sleep Index

A simple Sleep Index (SI) was created to profile school-aged children who are excellent sleepers and those who are poor sleepers (from the perception of their parents). The SI is calculated using the following questions:

Q6. In general, do you feel your child is getting enough sleep?

Q7. Overall, how would you describe your child’s sleep in a typical week?

The index yielded three groups, as depicted below, for analysis purposes.

Parent Profile

Child Profile

[1] Q4. Does your child have a consistent bedtime on school nights?

[2] Q4A. In general, do extracurriculars (sports, cheer, band, etc.) have an impact on when your child goes to bed on school nights?

[3] Q2. What time does your child generally go to their room for the night?

[4] Q3. How long after your child goes to their room for the night on school nights do you think it takes them to actually fall asleep?

[5] Q5. How many hours of sleep do you think your child typically gets?

[6] Q6. In general, do you feel your child is getting enough sleep? Q7. Overall, how would you describe your child’s sleep in a typical week?

[7] Q7A. Why do say that? Please provide as much detail as possible. [OPEN END] Q8. What makes you think your child IS getting enough sleep? Please select all that apply. Q9. What makes you think your child is NOT getting enough sleep? Please select all that apply.

[8] Q9A. In general, how many hours before bed does your child have their last… [caffeinated beverage, sugary drink/sugary snack]

[9] Q9B. Which of the following, if any, does your child have access to and/or typically use when they go to bed… [smartphone, tablet/iPad]

[10] Q9C. Do you restrict the screen time on your child’s device before bed on school nights?

[11] Q10A. We understand all kids are different and each child may prefer different activities in the evenings before going to bed/sleep. What does your child do in the evenings before going to bed/to sleep on school nights (Sunday – Thursday)? Please select all that apply. We would love to hear if your child does something special or unique that is not listed below (if so, please type in as much detail as possible in “Other.”)

[12] Q14. Does your child have any of the following conditions that may prevent them from getting a good night’s sleep?

[13] Q15. Please indicate how much you agree or disagree with the following statements when it comes to your child.

[14] Q16. About how many hours per week does your child spend on each of the following activities?

[15] Q17. Has your child recently experienced stress related to any of the following items? Please select all that apply.

[16] Q17A. Please explain a little bit about the significant life change(s) that has/have recently caused stress for your child.

[17] Q18. Many parents struggle with getting their kids to sleep (and to sleep well). In the past, what are some funny or unusual things you and/or your close friends/family members have tried to get your/their child(ren) to sleep? Were they successful? Unsuccessful? Were they time-consuming? What got you to try a new strategy? Please be as detailed as possible so we can truly appreciate the struggle!

Aah, summertime – that magical season when sun-kissed, chlorine-scented children chase fireflies until they fall exhausted into deep slumber. Their little faces, still sticky with dried watermelon juice, bear the contented look of freedom. Whether your parenting style is well-suited to the free-wheeling vibe of summer, or you’ve been craving the structure of a school day since the first week of summer vacation, the days march on toward that red-circled date and the rumble of the big yellow bus that mark the first day of school. So, how best to ease the transition from the relaxed pace of summer to the pedal-to-the-metal start of a new school year? It begins and ends with sleep.

Proper sleep is the foundation for a successful back-to-school run. A new school year means more stress for everyone in the family. Time is at a premium – there’s more to do, and less time and flexibility with which to do it. Kids are coping with new teachers, new expectations for schoolwork, new social structures. Parents are coping with getting kiddos out the door on time, preferably without tears and with something besides stale graham crackers and jellied cranberry sauce in their lunchboxes. Everyone is coping with homework, and yes, bedtimes.

One of the best stress busters is a good night’s rest. Sleep helps with emotional regulation, so everyone can better deal with new challenges. Sleep is a powerful mood regulator too, predicting a child’s affect at school the next day – and a parent’s propensity to lose it in the school drop-off line. Memory, concentration, attention, even creativity – key ingredients of good school and work performance – are also greatly affected by sleep. Emotional intelligence, which improves your ability to get along with others and be socially involved instead of isolated, soars with quality sleep. Solid interpersonal skills make for more successful leaders – both in the classroom and in the workplace. Sleep is good for the whole family, so how can you ensure each family member gets what they need?

Start by getting back to a routine. It’s time to reign in some of the laxity of summer and create some structure. Our brains love predictability, so make it easy by helping them know what to expect next. There is no magic routine that fits every family, but you know your family best. Use that insider knowledge to develop a back-to-school sleep schedule that works for your family.

Sleep needs are individual. As you make your plan, consider how much sleep makes each of you feel best. How much sleep did each family member naturally gravitate toward during the alarm-free nirvana of vacation? For adults it’s usually around 7 hours, children 9-10 hours. A couple of weeks before school starts, begin to adjust your sleep schedule. Instead of making a non-negotiable bedtime, begin with a set a wake-up time that will work for the school year. Allow enough time for your morning routine – taking into account personal preferences and how quickly (or painfully slowly) your team members get ready. Stick to the wake-up time; everyone gets up at their appointed hour, no matter what. Go about your day and don’t nap.

Bright and early wake-times should build sleep pressure and make bedtime easier, but consider the following ways to fine-tune the process. If the bedtime routine has fallen by the wayside over summer break, it’s time for it to make a comeback. Nothing complicated required, keep it simple with a habit that is relaxing and comforting. Routines like a short story, prayer, bedtime song, or cuddle help to prepare the mind for sleep.

You can help the body be prepared too, by using two powerful tools – light and temperature. Soon after arising, go outdoors in the daylight. Even 10 minutes can help to anchor your circadian rhythm and reset your body clock. In the evening, taper light exposure, particularly blue light such as that from handheld devices and laptops. Blue-light suppresses melatonin secretion – the hormone that tells your body it’s time to sleep. Children are much more sensitive than adults to this suppression, which is why putting away technology a couple of hours before bedtime is so important.

Changes in body temperature also help your body know that it’s bedtime. A drop in body temperature is as good as a lullaby. A warm bath seems counter-intuitive, but when you get out of the bath your body cools rapidly. The sudden drop in temperature makes you drowsy. No time for a nighttime bath? No worries. Adjust your thermostat to start cooling an hour or two before bedtime. If you have smart home features, you can let technology do the work by dimming the lights and dropping the temperature to match your schedule.

You’ve prepped the brain and the body, but kids can sometimes be ruled by emotions. How can you make the return to a family nighttime routine more palatable? The eager students have new clothes and shoes, new pencils, calculators and lunchboxes – why not freshen up their sleeping quarters? Their space should be a place where they feel happy and secure – and that matches their growing needs. Make sure they fit properly in their bed and that the style of the room evolves with their maturity level. Upgrading your little one’s comforter with their favorite superhero might boost your child’s enthusiasm for bedtime and create a mental fresh start.

Summer days are coming to a close, but back to school doesn’t have to be a drag. Some advance planning and preparation to get your family’s sleep schedule back on track can make a big difference.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest, Elite Daily, Offspring and Women’s Running.

Sources:

• https://www.sciencedirect.com/science/article/pii/S0022096516300042
• https://www.sciencedirect.com/science/article/abs/pii/S002239561730777X
• https://onlinelibrary.wiley.com/doi/abs/10.1111/bjep.12109
• https://psycnet.apa.org/record/2017-23694-002
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295443/
• https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-babies-and-kids-need

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

After the nightly battle of getting the kids to bed, how do parents get their much-needed rest too? For Better Sleep Month, 20 parentbloggers shared their best tips on how they sleep like a kid themselves. From picking out the comfiest PJs to checking their worries at the door, here’s what they had to say.

Aseky + Co.: Nothing relaxes me more than a warm shower, with some lavender essential oil before bed.

4 F’s Given: I found that it’s so important for me to find ways to get that much needed shut-eye. Some of the ways I do it is to take a nap during the day. I never thought a nap would be so rewarding, but it truly is. I can’t “sleep while the baby sleeps” every time because, let’s face it, there is so much to do, but I do try to nap once a day.

Balancing the Chaos: Learn how to say NO. Too many times, when I am asked for help, I typically say ‘YES’. I have learned that I do have a limit as to what I can accomplish during a day, and saying ‘NO’ will reduce my stress.

Confessions of a Northern Belle: Be active ALL day. Do you know any children who spend hours glued to a desk and computer five days a week? Even kids in school move around the classroom with enough frequency that they never experience a sleeping bottom in their desk chair. Run a couple of laps around the house (or office), dance in the shower, or jump on the couch for 20 minutes. Whatever you do, make time for physical activity during the day since aerobic exercise promotes better sleep. Or just be active ALL day like a kid and maybe you’ll sleep better at night.

Fab Everyday: Don’t underestimate the significance of a comfortable sleep environment that includes temperature-appropriate sleepwear, the ideal mattress for your body comfort, and the right amount of darkness.

Faithfully Beautiful: It’s been super important for me to make sure that I schedule that oh so needed 8 hours each night and put it on my calendar like I would any other task for the day. Being mentally prepared for the night helps me to know that I am doing what’s best for my family and myself.

Father and Us: You want to make your sleep environment as comfortable as possible. We spend a large portion of our life sleeping, so shouldn’t we make the room where that happens as pleasing as possible to be in? You want it dark and quiet and at a comfortable temperature. Your mattress is also incredibly important. You should replace your mattress at least every seven years. Also, make sure it is large enough for your needs.

Frosted Blog: I know, I know! It’s so tempting to just hop on social media and just scroll through once the kids are asleep. Or turn on the TV and catch up on your favorite shows. We avoid watching TV in our bedroom at night, and we make a point to turn off our electronics and unplug a couple of hours before bedtime. Lighting from electronics stimulates your brain and keeps you from shifting into sleep mode. Try to banish using your phone, tablets and TV from the bedroom.

Ginger Casa: Use white noise. I always wonder how travelers sleep in hotels all of the time without white noise. Some people are blessed to be sound sleepers, but not my husband and me! We need a fan, an air purifier, or a sound machine to ensure that the outside noises are quieted during the night.

Jessi Living Lovely: Check your worries at the door. If you are bringing stress to bed with you, you will not sleep well. Easier said than done, right? Resolve to keep everything that is stressful out of your bedroom. That includes work, your phone (see above) or even allowing yourself to think about work while in bed. Try keeping a journal to control and write about your worries instead of bringing them to bed with you.

Life Anchored: We keep our house at the same temperature pretty much year-round. This allows the us to wear the same style of pajamas every night, falling in with that great routine. Make sure that you are sleeping on a mattress that isn’t too old or too worn. Make sure your pillow is comfortable and my biggest thing is darkness. The kids have blackout curtains in their rooms and that helps for sure. I have a large window in my room that doesn’t have coverage, and while I love the idea of seeing the moon through it in the middle of the night, it also lights up my room making it hard to sleep. I am all about a sleep mask that is soft and comfortable to help with keeping things nice and dark.

Mamma Bear Says: For our kids, a warm cup of milk before bed puts them in the perfect state of mind. We cut down all caffeine and sugary foods/drinks 2 hours before bed. Again the plan here is not to hype us up but to help our bodies naturally relax. My husband and I love to have a relaxing cup of warm tea after dinner. It does wonders.

Modern Sports Mom: With so much going on in the typical sports parent’s life, caffeine can be a necessity. I get that. I am guilty of having an extra cup of coffee (or a caffeinated soda) in the middle of the day just to get that extra “pushˮ I need to get through my day without collapsing. The problem is consuming caffeine too late in the day can backfire. You’ll get the energy needed to keep going, but the effects can last up to 6 hours. This means that that 5 o’clock iced coffee can keep you going until 11 p.m., or later. Do the math, and consume caffeine as early in the day as possible.

Mom the Magnificent: Try your best to eat well, exercise and drink water daily. I see a huge shift in my sleep patterns the days I exercise versus the days I don’t. After dinner, avoid late-night snacking, especially food that will upset you or stimulate you. Taking care of your body has a lot to do with what you put into it.

Our Family Lifestyle: In today’s connected world, it’s important to unplug as you begin your bedtime routine. Lighting from electronics actually stimulates your brain and makes it harder to shut it down. Keep your bedroom a no electronics zone.

Project Motherhood: Keep a pad of paper and a pen at your bedside. I tend to think of things that I need to remember during this time of day and make sure to write them down for the next day. This removes the stress of forgetting and anxiety about the next day for me.

Southern Mom Loves: Being too hot or too cold can keep you from falling or staying asleep, and so can uncomfortable or restrictive clothing. Loose or stretchy clothing is best in a fabric and sleeve length appropriate for the season. Also, think about your bedding. If you tend to wake up hot, layering your bedding might make sense for you. Have a lighter layer of a sheet or light blanket under your heavier comforter so that you can shed a layer easily and go right back to sleep.

The B Keeps Us Honest: I sleep much better in a clean and clutter-free space. Now that doesn’t mean my room is always spotless, but it means I always tidy up a bit before bed. A clear space helps me to have a clear mind, which makes it so much easier to fall asleep. Plus, it’s nice to wake up to a clean slate each morning.

Porsha Carr Blog: I play classical music every night before bed. I sometimes even fall asleep with it on. It relaxes me and makes me feel good too.

The Cinnamon Mom: In addition to all of the normal thoughts and stressors you already have in your life, you’re now flooding your mind with brand-new information and distractions late at night. Between suspenseful movies, action-packed video games, and your friend’s vacation updates, you can’t possibly filter and process all of that garble in a short amount of time. Shutting down an hour in advance gives your mind time to decompress before falling sleep.

Still not inspired to sleep better? Don’t worry, we’re here to help. Learn how you can create the perfect bedroom for sweet sleep and take the Better Bed Quizzz to find the mattress of your dreams.

How do you sleep like a kid? Be sure to share your tips on social media and use #SleepLikeAKid!

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

When a new baby is on the way, expectant parents often invest substantial energy in preparing the nursery. They agonize over the perfect color scheme, choose a decorative theme, carefully select furniture, and pay attention to even the smallest details to lovingly create a happy space for their little one.

You can extend that same effort to your own space by designing a bedroom filled with elements that bring you joy and serenity.

Choose a Dreamy Color Palette

First choose a soothing color that promotes relaxation. Blues, greens and neutrals are popular palettes that create a calming effect. Select a style or theme that evokes pleasure. Maybe you love the beach or took a trip to Spain, where you made happy memories. Go ahead and incorporate your interests and personal preferences.

The Mattress Matters

The most important piece of furniture in the nursery is the crib. Babies need a safe and comfortable sleeping surface to rest their sweet heads, so parents choose carefully. As adults, the bed should be the centerpiece of our bedroom too. We accumulate aches and pains as we age, which cause interruptions in our sleep. A comfortable mattress is an important investment. Do your homework and test out the options. Remember the children’s fairy tale of The Princess and the Pea? Don’t be afraid to be picky. After all, you will be spending roughly one-third of every day in bed. It should be perfectly suited to your individual needs.

Lights Out

One detail most parents quickly learn the importance of in their child’s sleeping environment is light exposure. Children’s eyes have larger pupils and clearer lenses, meaning they are more sensitive to light. When your toddler’s wake-up call comes earlier and earlier with the sunrise, or bedtimes on long summer days become a battle, it’s time to invest in some darker window treatments or blackout shades. Adults are sensitive to light, too, and lighting is an often overlooked detail that can make a big difference. Soft lighting with bulbs that filter out blue light help the brain detect the onset of night and signal the secretion of melatonin. This natural hormone tells our body it’s time to sleep. When sleepytime arrives, darkness is best, so go maximum batcave and block out as much light as possible.

Keep it Cool

New parents get more than their fair share of unwanted advice, including the popular refrain of the baby not being warm or cool enough. Dads and moms often hear, “put a onesie on that baby,” or “why isn’t that baby wearing socks?” Parents might be left guessing a baby’s ideal temperature level, but your own is easier to manage. Choose bedding that allows you to regulate your body temperature, and layer it for easier adjustments. A cool temperature is best for sleep, somewhere between 60 and 67 degrees Fahrenheit. Fabrics that feel good against your skin can make bedtime seem like a trip to the spa.

Routine Is Key

A bedtime routine is key to guiding children to dreamland. We forget as adults that routine continues to play an important role in our sleep quality. Allow adequate wind-down time, including some time for a mental pause to reflect on the current demands of life. Addressing worries before going to bed will help prevent the bad habit of bedtime becoming a time when we turn off the lights and turn on racing thoughts in our minds. A grown-up bedtime routine should be simple and unstimulating, and should include whatever activities you find relaxing. Popular choices are reading, yoga, a hot bath and music. It’s smart to set a curfew for your devices an hour or so before bedtime. The content is often stimulating, and the blue light can trick your brain into thinking it’s still daytime.

If you miss childhood days when sleep was sweet, deep and carefree – don’t despair. Instead, create a sleeping space where you feel happy and relaxed. Set up your environment to maximize your comfort. Then prepare your mind and body with a consistent routine. Before you know it, you’ll be sailing off to the Land of Nod.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest,  Elite Daily, Offspring and Women’s Running.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Afternoon naps. Falling asleep in the back seat of the car. Having a favorite blankie to help you drift off. Kids know what they’re doing when it comes to sleep. In honor of Better Sleep Month, we’re encouraging you to reconnect with your inner child and sleep like a kid again.

Take Advice from the Experts

To sleep like a kid, you’ve got to think about sleep like a kid does. We went straight to the source and posed all of our pressing questions about sleep – do we need 8 hours of shut-eye every night? Should we sleep in a dark room? Should we check under the bed for monsters? The answers we got were quite entertaining.

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“What’s a Good Night’s Sleep? About 380 Hours.”

Kids might not have the best understanding of time management, or frankly how many hours are in the day. But it’s clear they know that getting enough sleep is important.

• Stick to a routine. No matter how old you are, you can be mighty cranky when you don’t get enough sleep. Adults can benefit from consistent sleep schedules that allow for enough hours of sleep – just like youngsters sleep better when they adhere to the sleep schedule their parents set.
• Find the ideal bedtime. Kids don’t always recognize when they’re getting overtired and wired. But you can. Observe what time of day you normally begin to slow down and exhibit physical fatigue. Try to get to bed before then so you don’t get a second wind.

“The Trick to Making Monsters Go Away Is to Hide under the Covers”

While monsters might not exist (shh don’t tell the kids!), kids understand the benefits of a comfortable sleep environment.

• Ban clutter. Kids can’t sleep when there are monsters under their beds. Adults can’t sleep when there is junk under their beds. Keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment.
• Put tech on timeout. “Come on, Mom! Just a few more minutes!” You don’t let your kids get away with it, so eliminate the double standard. Reducing screen time in the hours before lights-out may help promote earlier sleep onset. Start by entirely banishing the TV and other electronic devices from the bedroom.
• Delve into darkness. Some kids may be afraid of the dark, but a dark room is the best type of room to help you fall asleep. Choose room-darkening blinds, shades or drapes that allow you to plunge the room into peaceful darkness for sleep, but let the sunshine in the rest of the time.

Expert Sleep Tip: “Count to a Million”

Falling asleep and staying asleep at night can sometimes be a challenge. However, our “experts” know exactly what to do to get you sleeping soundly.

• Try sleep aids. Kids might need a bedtime story to wind down. You might need yoga nidra, a weighted blanket, melatonin, and pink or white noise. Explore different types of sleep aids to find something that will help you get the extra zzz’s you need.
• Time for tea. Chamomile tea might not be a fan favorite for youngsters, but it’s a great drink that can help you settle into slumber. The flavonoid apigenin creates a calming response in the brain so that we feel sleepy.
• Music of the night. Tossing and turning all night? Hit “play” and let the sweet sounds of classical music become your nighttime lullaby.

“I Love My Bed. It Has Comfy In It.”

Kids clearly see that a good, quality mattress plays an important role in getting your best zzz’s. They also know that if your mattress doesn’t provide you comfort, it’s not going to work out between you two.

• Find your mattress match. In order to find the mattress of your dreams, it’s important to check out a new one. We don’t recommend buying a mattress without rest testing your options first.
• Reevaluate your mattress. Just like kids, adults can outgrow their beds too. If you’ve had your mattress for at least seven years, it’s time to think about getting a new one.

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Want More Tips?

You don’t need to put on special superhero PJ’s or hug a stuffed giraffe to sleep like a kid again. (Unless you like those things, of course. We won’t judge.) There are lots of ways you can become educated and involved in your sleep health during Better Sleep Month. Here are a few ways we can help you sleep like a kid again:

• Follow along on the BSC’s Facebook, Instagram and Twitter to see entertaining sleep perspectives from kids throughout May. Be sure to share and like this fun sleep advice, and use #SleepLikeAKid and #BetterSleepMonth in any of your posts!
• Check out Sleep Savvy and BedTimes for great sleep-related content
• Take The Better Bed Quizzz so you can start sleeping better at night, if shopping for a new mattress

So look through the eyes of the world’s greatest sleepers (young children) this Better Sleep Month, and maybe rediscover your younger self by hearing sleep advice from the youthful.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Lack of Sleep Impacts Behavior and School Performance

Parents in both countries were asked how sleep affects their children’s grades and moods and shared revealing information.

Sleep grades

Getting enough sleep helps kids do better at school.

• 45% of U.S. parents reported that their child earns better grades when he or she gets more sleep
• 22% of U.K. parents found an improvement in grades when children sleep more

Better sleep equals happier kids

Sleep doesn’t just affect kids’ grades.

• 44% of U.K. parents think their child is crabbier when getting less sleep during the school year
• 85% of U.S. parents noticed the same thing

Jessica Alexander from The Sleep Council concluded that, “In the U.S. there is greater awareness of the adverse effects of poor sleep habits. In the U.K., sleep has not yet been given equal status with diet and exercise as being fundamental to health and well-being.”

Why aren’t kids sleeping well?

The survey shed light on why kids are not getting enough sleep.

• Many children worry about a variety of issues ranging from school to world news, and this takes a toll on their sleep
• A poor bedroom environment is a major reason children are not sleeping enough at night
• 33% of U.S. parents blame electronics for their child’s sleep loss

Help your child catch more ZZZs

Follow these important tips to help ensure children get a quality night’s sleep:

• Remove electronics from the bedroom or establish an electronics curfew an hour before bedtime
• Make sure the bedroom is cool and quiet
• Try to get the child into a bedtime routine
• Encourage 30 minutes of exercise daily
• Talk with your child about the day and ask about fears and concerns, as your child may not divulge this information offhandedly. Be sure to reassure him or her about any concerns.
• Check the quality of your child’s mattress. If it is seven years old or greater, replacing it could greatly improve the sleep environment.

“Children of all ages today, especially teens, are constantly ‘plugged in,’ and have hectic schedules,” noted Better Sleep Council Director of Communications Karin Mahoney. “But they need to understand that unplugging themselves from gadgets and having quiet time is really important for getting a quality night’s rest.”

Survey Details: Conducted by the Better Sleep Council and The Sleep Council in 2011.