Psychotherapist Shares 4 Tips For Parents To Build A Healthy Sleeping Routine For Kids

Battles at bedtime are a universal parenting experience! But for growing kids, a consistent sleep routine is super important and a pillar of healthy development, on the same level as nutrition and exercise.

A predictable wind-down – think fixed sleep and wake times, calming pre-bed rituals, and limited screens – will help your child’s body clock to understand when it is time to rest, and it will make it easier for them to fall asleep and stay sleeping throughout the night.

When children regularly miss out on sufficient, good-quality sleep, it can show up as irritability, hyperactivity, trouble focusing in school, weaker immunity, and even difficulties with emotional regulation over time.

Over the long term, chronic sleep deprivation has been linked

to higher risks of obesity, mood issues, and learning challenges in kids.

Psychotherapist Dr Chandni Tugnait, founder and director at Gateway of Healing, shared with HT Lifestyle how to build a realistic sleep routine.

Teach kids emotional unwinding
Sleep benefits the body and mind, and if a child’s mind is populated with thoughts, they will find it difficult to fall asleep. Dr Tugnait advises parents to teach their kids how to unwind emotionally before bed. “Simple practices like sharing highs and lows of the day, deep breathing, or gratitude moments help them release built-up emotions,” she says.

Create a calming pre-bed routine
If you, as a parent, ensure that your child has a predictable bedtime routine, their body will start to signal to them when it’s time to rest. Your child will begin to naturally feel sleepy when nearing their bedtime. This is a process, but it is also the reason why bedtime routines work in the long run. Dr Tugnait said, “A simple sequence like warm water, light reading, quiet music, or gentle stretching helps their mind shift from active to relaxed mode.” O

Set a fixed sleep and wake time

For a good sleep routine, consistency is key. Set a reasonable time for them to get to bed and a time for them to wake up as well. Dr Tugnait shares, “This helps to strengthen their internal clock, which reduces bedtime battles and morning sluggishness.” Inconsistencies in sleep schedules often show up over the weekend. Addressing this, she shared a simple solution: “Weekends should stay close to weekday timings to avoid starting from zero every Monday.”

Create a sleep-friendly environment
If you want your kid to fall asleep and stay asleep, make their bedroom a space that promotes this. Your child will only fall asleep when they are relaxed and comfortable. She said, “Soft lighting, clean bedding, and a quiet space signal safety and relaxation. Even small things like reducing clutter or using blackout curtains can make a big difference.”