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Promoting Healthy Sleep Habits

Child Care Aware of America

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March 27, 2025

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As early childhood experts, you understand that sleep is not just rest—it's foundational for healthy development in young children, and it affects everything from brain growth to emotional regulation and physical health. Well-rested children are better able to learn, concentrate, and manage their emotions which are all important for school readiness.

Despite its importance, the American Academy of Pediatrics (AAP), reports that one in four children under age five does not get the recommended amount of sleep, which can lead to challenges in behavior, learning, and health. For child care professionals and families, fostering healthy sleep habits can set up children for success, both in the classroom and at home.

Our partners at Child Care Aware of America have some tips to make sure those in your care are well-rested. Plus, find resources from our partners at AAP and Sesame Street in Communities!

How Much Sleep do Children Need?

According to the AAP, young children should get the following amounts of sleep in a 24-hour period (including naps):

  • Infants (4–12 months): 12–16 hours
  • Toddlers (1–2 years): 11–14 hours
  • Preschoolers (3–5 years): 10–13 hours

Healthy sleep habits established in early childhood can:

  • Support long-term health: Sleep helps reduce the risk of chronic health conditions, build a child’s developing immune system, and foster healthy development and growth.
  • Enhance school readiness: A well-rested mind and body supports social-emotional skill development, increased focus, and the ability to learn new concepts.

Below is a summary of strategies to improve sleep and ensure safe sleep environments for young children.

 

Strategies to Improve Sleep in the Classroom

Making sleep a priority in child care programs supports children’s health and sets the stage for better outcomes. Here are some simple ways to foster healthy sleep environments:

  1. Create a sleep-friendly space
    Dim the lights or use curtains during nap time.
    Keep noise levels low or play soft, calming music.
  2. Use calming transitions 
    Use story time or calming stretches to help children wind down before nap time.
    Provide cues such as dimming lights or playing music so children know it’s time to rest.
  3. Maintain consistent nap schedules
    Schedule daily naps at the same time to maintain children’s routines. Allow enough time for children to fall and stay asleep.
    Respect individual sleep needs: some children may need longer naps than others. In addition, children with special needs may need accommodations. Programs should communicate with families to plan for specific sleep needs.
  4. Follow AAP Safe Sleep Guidelines
    For infants, always place them on their backs to sleep. Use a firm mattress with a tight-fitting sheet and keep the sleep area free of loose bedding and soft objects.
    Frequently check on children while they are sleeping.

 

Healthy Bedtime Routines for Families

Supporting families in establishing bedtime routines at home can benefit children’s overall health. Here are some simple tips to share:

  • Keep bedtimes consistent: Aim for the same bedtime and wake time daily.
  • Create a relaxing bedtime routine: Bath time, reading together, and quiet activities can help children wind down before bed.
  • Limit screen time: Avoid television, tablets, or phones at least 30-60 minutes before bed.
  • Watch for drowsy cues: Children often show they’re ready for sleep by slowing their movements, drooping their eyelids, or yawning. If they become overtired, which may look like fussiness, eye rubbing, irritability, or crankiness it may become more difficult for them to fall asleep.

Connect families with resources like how to structure a bed time routine to help support healthy sleep habits at home.

 

Managing Stress for Better Sleep

Stress can interfere with young children’s ability to relax and get the rest they need. Teaching young children stress management strategies helps support their emotional and physical health.

  • Mindful breathing: Practice short, guided breathing exercises to help children relax before resting.
  • Calming music or stories: A comforting story or soft music can encourage relaxation.

When children learn to manage stress from an early age, it supports healthy sleep patterns and contributes to increased social emotional health and development.

 

For more information, read Child Care Aware of America’s blog on promoting healthy sleep habits.