Nine Sleep Hacks Every Parent Needs to Know

Published in

Surviving Parenthood

4 min readJun 8, 2024

As a parent, getting a good night’s sleep can often feel like a distant dream. Between midnight feedings, toddler tantrums, and the general chaos of family life, restful nights can seem elusive. But fear not! Here are my top five sleep hacks to help your little ones (and you!) get a better night’s rest.

1. Create a Consistent Bedtime Routine

Consistency is key when it comes to sleep. Establishing a bedtime routine helps signal to your child that it’s time to wind down and prepare for sleep. This routine might include activities like a warm bath, reading a story, or listening to calming music. Stick to the same sequence of events every night, and try to start the routine at the same time each evening. This predictability helps set your child’s internal clock, making it easier for them to fall asleep.

Tip: Keep the routine short and sweet — around 30 minutes is ideal.

2. Optimize the Sleep Environment

Creating a sleep-friendly environment can make a huge difference in how well your child sleeps. Here are a few tips to optimize their sleep space:

Darkness: Use blackout curtains to keep the room dark. Even a small amount of light can disrupt sleep.
Noise: Use a white noise machine to drown out household sounds and provide a soothing background noise.
Temperature: Keep the room cool, between 65–70 degrees Fahrenheit, to create a comfortable sleeping environment.

Tip: Make sure your child’s bed is cozy and inviting, with comfortable bedding and a favorite stuffed animal. For infants, follow safe sleep guidelines by placing them on their back in a crib with a firm mattress and no loose bedding or soft toys.

3. Limit Screen Time Before Bed

The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep. To help your child wind down, limit screen time for at least an hour before bedtime. Encourage quiet activities like reading, drawing, or playing with toys instead.

Tip: Create a family rule of no screens in the bedroom to promote better sleep hygiene.

4. Encourage Physical Activity During the Day

Children who are active during the day tend to sleep better at night. Encourage your kids to play outside, participate in sports, or enjoy other physical activities. Exercise helps regulate their energy levels and promotes deeper, more restful sleep.

Tip: Make physical activity a fun part of your daily routine by incorporating family walks, bike rides, or dance parties.

5. Manage Stress and Anxiety

Sometimes, stress and anxiety can keep children awake at night. Help your child manage these feelings by providing comfort and reassurance. You can also try relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery to help them relax before bed.

Tip: Create a calm-down corner with soft pillows, blankets, and a few calming toys or books where your child can go to relax before bedtime.

6. Use Aromatherapy

Aromatherapy can have a calming effect and help promote better sleep. Lavender, chamomile, and sandalwood are known for their soothing properties. You can use essential oil diffusers, pillow sprays, or even add a few drops of essential oil to your child’s bath.

Tip: Make sure to use child-safe essential oils and consult with a pediatrician if you have any concerns.

7. Implement a Bedtime Snack

A small, healthy snack before bed can help stabilize blood sugar levels and prevent your child from waking up hungry during the night. Opt for snacks that contain tryptophan, an amino acid that promotes sleep, such as bananas, yogurt, or a small serving of oatmeal.

Tip: Keep bedtime snacks light and avoid sugary or caffeinated foods and drinks.

8. Try Gentle Massage

A gentle massage can help relax your child’s muscles and calm their mind before bed. Use gentle, circular motions on their back, arms, and legs, or try a soothing foot massage.

Tip: Use a mild, child-safe lotion or oil to make the massage more comfortable and relaxing.

9. Introduce a Bedtime Buddy

A special stuffed animal or blanket can provide comfort and security for your child, helping them feel safe and relaxed as they fall asleep. This can be especially helpful for children who have trouble sleeping alone.

Tip: Allow your child to choose their bedtime buddy and make it a part of their nightly routine.

By incorporating these sleep hacks into your daily routine, you can help your child develop healthy sleep habits and create a more restful environment for the whole family. Remember, every child is different, so it might take some time to find what works best for you. Sweet dreams!