Three Tips for Better Sleep and Happier Kids

Is your child moody, emotional, irritable, defiant or hyperactive? Does your child have trouble concentrating or getting out of bed in the morning? If you observe one or more of these behaviors, the cause could be something as simple as the quality and quantity of sleep your child is getting on a nightly basis. Children between the ages of 7 and 11 need 10–11 hours of sleep every night.


  1. Avoid stimulating activities including use of electronic devices at least one hour before bed. Exposure to blue light makes it more difficult to fall asleep.
  2. Enforce consistent sleep and wake times. When the body gets into a pattern and knows what to expect, it will start to fall asleep and wake much easier.
  3. Make sure your child has dinner 2–3 hours before bed, and no treats containing caffeine after the meal. This will reduce the chances of being kept awake by digestive issues or stimulants.

And it is just as important for parents to get enough sleep! You can test your alertness level—and other signs of sleep deprivation—with this amusing (and valid) experiment:

Information courtesy of

If you recognize a change in your child’s behavior and it persists, visit for additional information about your child’s emotional health.