Why Sleep Hygiene Matters (and How to Improve It for Your Whole Family)

Sleep hygiene isn’t just a trendy term—it’s the foundation of healthy, restorative sleep for kids and adults alike. As pediatric sleep specialists, we see firsthand how simple tweaks to sleep routines and environments can create big changes in a family’s rest, mood, and daily function.

In honor of Sleep Hygiene Awareness Month, we’re breaking down what sleep hygiene really means and how to make it work for your family—no matter your child’s age.

🧼 What Is Sleep Hygiene?

Sleep hygiene refers to the habits, routines, and environmental factors that contribute to high-quality sleep. It includes everything from consistent bedtimes and limited screen exposure to creating a sleep-friendly bedroom.

Just like brushing your teeth is part of good oral hygiene, having a predictable wind-down routine and a cool, dark room are key to good sleep hygiene.

👶 Sleep Hygiene for Kids: Why It Matters

Poor sleep hygiene can lead to:

• Difficulty falling asleep or staying asleep

• Early morning wake-ups

• Tantrums and emotional dysregulation

• Poor focus and behavioral issues during the day

When we help families improve sleep hygiene, the results speak for themselves: better mood, smoother routines, and well-rested children and parents.

🛌 5 Ways to Improve Your Family’s Sleep Hygiene

1. Create a Wind-Down Routine

Rushing from playtime to bedtime is a recipe for resistance. Start winding down 20–30 minutes before bed with a predictable routine (think: bath → book → cuddle → bed). This sequence helps your child’s brain know sleep is coming.

Bonus tip: Parents, your wind-down matters too! Consider dimming the lights, putting on blue-light-blocking glasses (like this month’s featured Roka Wind Down Glasses), and limiting screen time before bed.

2. Optimize the Sleep Environment

Make sure your child’s room is:

• Dark (use blackout curtains)

• Cool (68–72°F is ideal)

• Quiet (or use white noise to block out household sounds)

The right environment is one of the easiest and most effective ways to improve sleep quality.

3. Stick to Age-Appropriate Bedtimes

Sleep needs change with age, but one thing remains constant: Consistency is key. Choose a bedtime that allows for the recommended amount of sleep and stick with it—even on weekends.

Need a reminder? Our Sleep Hygiene Checklist breaks it down by age. Download it here.

4. Cut the Screens (and Sugar!) Before Bed

Blue light from tablets and phones suppresses melatonin, making it harder for kids (and adults) to fall asleep. Turn off screens at least an hour before bed and avoid sugary treats that spike energy late in the day.

5. Be Consistent—Even During Travel or Time Changes

Whether it’s spring break or summer break, sticking to your routine matters. Familiar routines help kids feel safe and calm no matter where they are.

Need support during travel? Check out our Traveling with Kids: A Guide to Better Sleep on the Go! for the best way to prioritize sleep on vacation so everyone enjoys their time!

💡 Sleep Hygiene Helps the Whole Family

When kids sleep better, parents do too. That means more patience, stronger relationships, and a happier home overall.

If sleep hygiene is something you’ve been meaning to tackle, consider this your sign to take action. You deserve rest too.

💬 Ready for More Support?

If you’re struggling with routines, bedtime battles, or a child who just won’t sleep, we’re here to help.

✅ Join our Membership for access to expert guidance, all of our guides and sleep resources, and live support from our team.

✅ Or book a Sleep Rescue Call for a one-on-one consult with a certified sleep specialist.

Sleep is not a luxury—it’s a necessity. Let’s make it work for your family.