Sleep plays a crucial role in a child's physical growth, emotional regulation, learning and overall well-being. Yet many children today struggle to fall asleep, wake repeatedly during the night or resist going to bed at a consistent time. Busy schedules, school pressure, excessive screen exposure, irregular routines and stimulating activities close to bedtime can all contribute to poor sleep habits.
Paediatrician Dr Manish Mannan has highlighted the importance of healthy bedtime practices for children. Rather than treating bedtime as simply the moment when a child gets into bed, parents can think of the entire evening as a transition toward sleep.
Here are five common bedtime habits families should review.
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1. Allowing Screens Too Close to Bedtime
Phones, tablets, televisions and gaming devices have become part of everyday life for many children. However, using stimulating digital devices close to bedtime can make it harder for some children to settle down.
The content itself can also be a problem. Exciting games, emotionally intense videos and social media can keep children mentally engaged when they should be winding down.
Parents can establish a screen-free period before bedtime. Instead of abruptly taking devices away at bedtime, create a predictable routine in which screens are switched off earlier and replaced with quieter activities.
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Reading a book, talking with family or listening to calming music can provide a smoother transition toward sleep.
2. Keeping Bedtimes Irregular
Children generally benefit from predictable routines. Going to bed at dramatically different times each night can make it harder for the body to develop a consistent sleep-wake pattern.
Parents should aim for a bedtime and wake-up schedule that is reasonably consistent throughout the week. While occasional late nights are unavoidable, they should not become the everyday routine.
A predictable sequence such as bathing, changing into sleepwear, brushing teeth, reading and then lights out can help children understand that bedtime is approaching.
3. Overloading the Evening With Activities
Children may have schoolwork, tuition, sports, extracurricular activities and social commitments. While these activities can be beneficial, an overly busy evening can leave little time to relax.
Finishing homework immediately before bed or engaging in vigorous activity late at night may leave some children mentally or physically stimulated.
Parents can try to create a buffer between demanding activities and bedtime. This does not mean eliminating exercise or extracurricular activities, but rather planning the evening so children have sufficient time to wind down.
4. Letting the Bedroom Become a Place for Stimulation
A child's sleep environment can have a significant influence on bedtime. Bright lights, loud noises, television, gaming devices or frequent interruptions can make the bedroom feel more like a play or entertainment space than a place for sleep.
Keep the bedroom comfortable, quiet and appropriately dark. A comfortable temperature and suitable bedding can also help.
Younger children may benefit from a familiar bedtime object, such as a favourite soft toy, if it is age-appropriate and safe.
Parents should also consider whether the child is experiencing anxiety about school, friendships, examinations or other concerns that become more noticeable at night.
5. Ignoring the Importance of a Wind-Down Routine
One of the biggest mistakes parents can make is expecting children to move directly from high-energy activities to sleep.
The brain and body need an opportunity to transition from daytime activity to rest. A calming bedtime routine can make this transition more predictable.
The routine might include dimming lights, putting away electronic devices, brushing teeth, changing clothes, reading a story and spending a few quiet minutes together.
For older children, a brief conversation about the day or writing down worries for the next day may help separate bedtime from unresolved daytime tasks.
How Much Sleep Do Children Need
Sleep requirements vary according to age. Young children generally require considerably more sleep than teenagers, while adolescents still need substantial amounts despite often having later natural sleep preferences.
Parents should consider not only the number of hours a child sleeps but also sleep quality and daytime functioning. Persistent daytime sleepiness, difficulty concentrating, irritability or problems waking regularly may indicate that a child is not getting adequate or restful sleep.
When Should Parents Seek Medical Advice
Occasional sleep difficulties are common. However, persistent problems should not simply be dismissed as a behavioural issue.
Parents should speak with a paediatrician if a child regularly snores loudly, appears to struggle to breathe during sleep, has frequent night awakenings, experiences unusual nighttime behaviours, is excessively sleepy during the day or continues to have significant sleep difficulties despite a consistent routine.
Underlying medical, psychological or sleep-related conditions can sometimes affect children's sleep and may require professional assessment.
Children's sleep can be influenced by much more than bedtime itself. Screen exposure, irregular schedules, busy evenings, stimulating bedrooms and the absence of a calming wind-down period can all make healthy sleep routines more difficult.
Parents do not need to create a complicated bedtime programme. Simple, consistent habits can make a meaningful difference: establish predictable bed and wake times, reduce stimulating screen use before bed, create a calm sleep environment and give children enough time to wind down.
Most importantly, parents should remember that every child is different. If sleep problems are persistent, disruptive or accompanied by symptoms such as loud snoring or breathing difficulties, professional guidance from a paediatrician can help identify the underlying cause and the most appropriate next steps.
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