Are Your Kids Getting the Sleep They Need?

01Are Your Kids Getting the Sleep They Need?

Sleep is one of the most important things you can give your child — right up there with nutrition and exercise. But in a world full of screens, overscheduled evenings, and unpredictable routines, it's one of the first things to slip. Here's what the research says, and what you can actually do about it.

02How Much Sleep Do Kids Actually Need?

The American Academy of Sleep Medicine recommends the following daily totals, including naps:

These aren't suggestions — they're the ranges tied to healthy growth, learning, emotional regulation, and immune function. Consistently falling short has real consequences.

03Signs Your Child Isn't Getting Enough Sleep

Sleep deprivation in kids doesn't always look like a tired child. Watch for:

• Meltdowns or emotional outbursts, especially in the evening
• Difficulty focusing or completing tasks at school
• Falling asleep in the car within minutes
• Hyperactivity — overtired children often get more wired, not less
• Frequent illness (sleep directly supports immune function)
• Sleeping in very late on weekends to "catch up"

If several of these sound familiar, the fix may be simpler than you think.

045 Habits That Make a Real Difference

1. Lock in a consistent bedtime

Consistency is more important than the specific time. A regular bedtime trains the body's circadian rhythm — the internal clock that signals when to feel sleepy. Research shows children with inconsistent bedtimes at age 3 score lower in reading, math, and spatial awareness by age 7. Start early and hold the line.

2. Reframe bedtime as a reward, not a punishment

Language matters more than parents realize. "You get to go to sleep" versus "you have to go to sleep" signals something fundamentally different. When children associate sleep with rest, growth, and feeling great the next day, they're more likely to embrace it.

3. Cut screens at least an hour before bed

The blue light from devices delays melatonin production — the hormone that signals to the brain it's time to sleep. Beyond the light, the stimulation of games, videos, and social media makes it harder for the brain to wind down. Remove TVs from children's bedrooms if possible, and charge devices outside the room overnight.

4. Create a wind-down window

Give kids at least 30 minutes of calm, screen-free activity before the bedtime routine starts. Puzzles, reading, coloring, or quiet play all work. This transition period signals the nervous system that sleep is coming — and makes the actual getting-into-bed part easier for everyone.

5. Keep the bedroom sleep-friendly

Dark, cool, and quiet is the goal. Check the room while it's fully dark and note any unexpected light sources — even small LED indicator lights can disrupt sleep for sensitive children. Dim the bathroom lights during the pre-bed routine as well.

05Common Mistakes Parents Make

• Skipping the wind-down routine on weekends. A late Saturday night might feel harmless, but it can throw off the whole following week.
• Letting kids fall asleep on the couch. It disrupts the association between their bed and sleep — and the transfer often partially wakes them.
• Too much light, too late. Bright overhead lights, especially in bathrooms during the bedtime routine, signal "daytime" to the brain.
• Handing down old mattresses. Used mattresses accumulate dust mites, mold spores, and allergens that can disrupt breathing and sleep quality. A child's mattress should be new.

06Does Your Child's Mattress Matter?

Yes — more than most parents consider. Children spend more hours in bed proportionally than adults. A supportive, properly sized mattress:

• Keeps the spine aligned during critical growth years
• Reduces pressure points that cause tossing and turning
• Minimizes allergen exposure with a mattress protector
• Gives older kids something they feel ownership over — which can make bedtime easier

If your child has outgrown their current bed, or if they're sleeping on a hand-me-down, it may be worth investing in something new. Twin and full mattresses are typically the right sizes for children and teens.

Our showroom team can help you find a supportive mattress at a price that makes sense. Visit a location near you →

07Frequently Asked Questions

What age should a child stop napping?

Most children naturally stop napping between ages 3 and 5. If a child still needs a nap past that age, it's usually fine — just keep it short (under an hour) and early enough that it doesn't push back nighttime sleep.

Is it okay to let kids stay up late on weekends?

An occasional late night is normal, but regular weekend shifts of 2+ hours disrupt the sleep cycle and make Monday mornings harder. Aim to keep weekend bedtimes within an hour of the school-night time.

How do I get my toddler to sleep through the night?

Consistency is the core answer: consistent bedtime, consistent routine, consistent response to nighttime waking. Most toddler sleep struggles trace back to inconsistent cues rather than any physical issue.

My teenager says they're a night owl — is that real?

Yes. Teen circadian rhythms genuinely shift later during puberty, making it harder to fall asleep early and harder to wake up early. It's biological, not laziness. Protecting their sleep on weekends and keeping screens out of the bedroom at night helps the most.

Should I buy a mattress protector for my child's bed?

Absolutely. A waterproof mattress protector is one of the best investments for a child's bed — it guards against accidents, extends mattress life, and significantly reduces dust mite and allergen buildup.