Healthy sleep routines for school-going children only parents can enforce

Good sleep is not a luxury for children. It is as important as daily nutritious diet. Yet, in many homes, bedtime often turns into chaos as parents struggle to put their children to sleep.

A good sleep boosts a child’s energy and brain health, says Dr Bobby Sadawarti, Consultant Paediatrician, Neonatologist, Allergist and Lactation Expert,  AIMS Hospital, Dombivli, Mumbai. “When children sleep deeply, their bodies release growth hormones that help them grow taller and stronger. Besides, a rested child is alert in class, learns faster, and handles emotions better,” says Dr Sadawarti. “Poor sleep, on the other hand, shows up as crankiness, mood swings, low energy, and even slower growth. And while a late night might seem harmless once in a while, repeated sleep loss can cause health issues,” he adds.

According to Dr Sadawarti, a child who sleeps erratically will find it harder to focus at school, lag in academics, and become easily irritable. He says, "Disrupted sleep can affect both mental and physical development. When the sleep routine is inconsistent, the child’s body clock is confused, which impacts growth, mood regulation, and immunity. It’s not just about quantity, quality matters too. A child lying in bed with a tablet in hand may clock eight hours, but the overstimulated brain isn’t truly resting.”

Also read | Importance of good sleep for children: Tips to establish healthy bedtime schedule

Benefits of a dedicated sleep routine

• Growth and development: Deep sleep encourages release of growth hormones that also strengthen bones and muscles. It also supports a healthy appetite and better energy levels for the next day.

• Improved brain health: A good sleep sharpens focus, memory, and problem solving skills. It also boosts academic performance and creativity in children.

• Emotional well-being: A well rested child is calmer, happier, and less prone to anxiety or clinginess. “You’ll notice that the child wakes up smiling instead of dragging their feet,” Dr Sadawarti says.

Here are easy tips, suggested by Dr Sadawarti, on how to improve sleep hygiene

• Keep a consistent sleep schedule: It is important to fix wake up and bedtime hours for children even on weekends. This helps in keeping the body clock steady.

• Limit screens before bed: Always turn off gadgets, including TV, tablets and mobile phones, at least an hour before your kid's bedtime. This helps avoid overstimulation.

• Create a calm sleep environment: The environment of the bedroom matters too. A cool, dark, quiet room with a comfortable bed helps the child relax better.

• Establish bedtime rituals: Before bedtime, encourage children to engage in calming activities, like reading a book, listening to soft music or meditation.

• Avoid sugary snacks at night: Maintain healthy, eating habits, sweet treats before bed can spike energy levels and delay sleep.