How to Help Kids Sleep Better – Putting Myths to Rest
9.17.2025 | Empress Rivera-Ruiz
Sleep is an important part of physical and mental health, especially in school-age children and adolescents. A well-rounded sleep schedule supports healthy brain function, maintains physical and emotional balance and reduces the risk of long-term health problems.
Unfortunately, about 30% of parents say their kids are not getting enough shut-eye.
Healthy Tides offers this advice to help clear up a few common pediatric sleep misconceptions and provide guidance and resources for families on better sleep habits.
Is sleep length the only important factor in healthy sleep habits?
Multiple factors contribute to healthy sleep habits, including timing and regularity of sleep, satisfaction, duration and alertness.
Consider variability in sleep, such as wake and bedtimes and the consistency of this schedule. For example, does the timing of wake and bedtimes vary for your child, because of activities certain nights of the week, because they sleep in different households or for another reason? You can take steps to create a sleep routine that works for all. Sometimes a routine includes snuggling with a parent, brushing teeth or reading a book. These activities are cues to help your child wind down for the night. It’s best to aim for consistent sleep and wake times every day of the week.
It is also important to think about sleep satisfaction and how rested your child feels after sleeping. Consider what a good night’s sleep looks like and how your child feels during the day when they’ve had a good night’s sleep. A good night of sleep can be different for each family, and other indicators like alertness, restlessness at school and daytime sleepiness can point to what is and isn’t working.
Is it possible for children to catch up on sleep over time?
No, this is a myth. During the school week, kids may have varying bed and wake times that can impact how much sleep they receive each night. When the weekend rolls around, they may sleep in for an extra few hours, but this still does not make up for the lack of sleep they lose the other five nights.
A sleep routine is useful because it provides structure around bedtime and cues to start to unwind. Children need structure, particularly around sleep.
Can different conditions affect sleep health?
Yes. For example, chronic health conditions like lupus, sickle cell, juvenile arthritis, asthma and chronic pain, commonly cause interrupted sleep. Sleep problems are often interrelated with mental health conditions such as anxiety and depression. Take juvenile arthritis for example: symptoms like pain or joint stiffness in conjunction with mental health problems can make it difficult to fall asleep and stay asleep through the night. These challenges are complex for families. If your child has a chronic health condition and experiences sleep problems, ask their doctor for guidance.
Mental health is also important when sleep problems occur for children and adolescents. Worrying about everyday stresses and anxieties can make it difficult to fall asleep at bedtime. Other kids might fall asleep, but wake up in the middle of the night and struggle to go back to bed. Poor sleep can then heighten anxiety and depression, and in these situations, bedtime can be stressful for both the child and caregivers.
External stressors can profoundly affect kids getting restful sleep. School-related stress — grades, peer relations, or the school environment — can impact sleep and a child’s mental health. Other factors, such as food and housing security and access to resources like insurance, before and after school care, and transportation to and from school impact sleep.
How important are naps and do they affect overall sleep health for kids?
The need for naps changes throughout development. In the first five years of life, napping is common and important for young children’s physical and emotional development. Young children often need several naps throughout the day.
If an older child is too tired, this can be detrimental to their learning at school and daytime alertness. If a child or adolescent is falling asleep at school, it may be linked to inadequate sleep at night or an undiagnosed sleep disorder, like sleep apnea.
The timing of naps is important. Taking naps too late in the day can affect a child’s ability to get to sleep at their regular bedtime.
Sometimes kids want more time with their families, especially if parents work late or have multiple jobs. So, a child napping after school so they can spend a little more time in the evening with their family might be more important than an early bedtime. Each unique family can work with their provider to identify a routine and sleep opportunities that work best for them.
How safe is melatonin as a sleep aid for kids and teens?
The findings on melatonin and its effectiveness are mixed. Melatonin is not FDA regulated and the amount of melatonin can vary across supplement brands. It is best to consult with your child’s doctor before using melatonin to help with sleep.
What else should I know about managing sleep for my child?
It is important to understand that sleep is multidimensional and ties into kids’ behavior and emotional development. Sleep is an active process that helps the body rest, supports immunity and heart health and releases important hormones. It also helps with learning, regulating emotions and resilience against stressors. Further, sleep is connected to effective management of reactions to pain, anxiety and external factors like what might be happening at home or school.
Adopt a healthy sleep routine that works for your family. Even a short five minutes spent preparing for bed works much better than not having a routine at all. There is no perfect sleep routine, and it varies for each family.
There’s help available for families who are struggling with sleep. Start by asking your child’s doctor if you have concerns about your child’s sleep. Seattle Children’s Sleep Center is staffed with nurse practitioners, psychologists and physicians who can help with pediatric behavioral sleep issues and disorders.
Caregivers often experience guilt or shame when faced with trouble managing their child’s sleep, but there is nothing to feel guilty about, especially when looking for a change. Sleep is not an on and off switch. Similar to other behaviors like wanting to exercise more, changing sleep habits takes time. Sleep problems are common, and it’s important to seek support. There are many resources available and professionals willing to help!