Helping Your Child Build Healthy Sleep Habits

 

A good night's sleep is essential for a child's learning, emotional regulation, attention, and overall well-being. Yet many children—especially those with ADHD or executive functioning challenges—struggle to settle down at bedtime.

Rather than focusing only on getting children to sleep, it's more helpful to build healthy habits that prepare both the body and brain for rest.

Here are practical strategies that can support better sleep and healthier routines.

    

Create a Consistent Bedtime Routine

Children thrive on predictability. Going to bed and waking up at the same time every day—even on weekends—helps regulate the body's internal clock and supports more restful sleep.

Keep the hour before bedtime calm, quiet, and free from stimulating activities.

     

Encourage Daily Movement

Regular physical activity helps children use their energy throughout the day, making it easier to relax at night.

Aim for active play or exercise during the day while avoiding vigorous activity close to bedtime.

       

Reduce Stimulation Before Bed

Bright lights, exciting games, and electronic devices can make it harder for the brain to prepare for sleep.

Try dimming the lights, putting away screens at least an hour before bedtime, and replacing them with reading, quiet conversation, or calming music.

      

Create a Sleep-Friendly Environment

A cool, dark, and quiet bedroom helps promote better sleep.

Some children benefit from white noise, blackout curtains, or other calming sensory supports that minimize distractions.

    

Help Children Manage Worries

Many children carry the day's worries into bedtime.

Encourage them to talk about what's on their mind, write down their thoughts in a journal, or practice simple breathing exercises before bed.

Helping children feel emotionally settled can make falling asleep much easier.

        

Consider Sensory Needs

Some children feel more secure with sensory supports such as a weighted blanket, soft lighting, or comforting bedtime routines.

Every child is different, so finding what helps your child feel calm and safe is key.

         

Remember...

Healthy sleep doesn't happen by chance—it develops through consistent routines, emotional support, and healthy habits.

When children sleep well, they are better able to focus, regulate emotions, solve problems, and learn throughout the day.

      

At Executive Brain Academy, we help students and families strengthen the executive functioning skills that support success both in school and in everyday life.

         

Dr. Benjamin Mizrahi
Founder, Executive Brain Academy
Educator | Learning Specialist | Family Coach

Learn more at www.mrmizrahi.com