Mastering bedtime routines:A guide for American parents
Introduction Establishing a healthy bedtime routine for children is one of the most impactful things American parents can do to support physical health, emotional balance, and cognitive development. While every child is unique, consistency and structure at night help lay the foundation for a lifetime of good sleep habits. Why Bedtime Routines Matter Sleep is not a luxury—it’s a biological necessity. According to the American Academy of Pediatrics, children aged 3–12 need 9 to 12 hours of sleep nightly. Poor sleep is linked to behavioral issues, poor academic performance, and even obesity. Elements of an Effective Bedtime Routine 1. Set a Fixed Sleep Time A regular bedtime helps children’s internal clocks stay consistent. 2. Wind Down With Quiet Activities Encourage reading or light conversation 30 minutes before bed. 3. Limit Screen Exposure Blue light suppresses melatonin. Avoid screens 1 hour before bedtime. 4. Warm Bath or Shower This signals to the body that it’s time to wind ...