The Importance of Sleep in Young Children: Behavior, Sleep Hygiene, and Navigating Time Changes

Sleep is one of the most critical factors in a child’s development, yet it is often overlooked in the hustle and bustle of daily life. Proper sleep not only supports physical growth but also significantly impacts mood, behavior, and cognitive development. For young children, consistent and high-quality sleep is essential for emotional regulation, learning, and overall well-being.

How Sleep Affects Children’s Behavior

When children don’t get enough sleep, it can manifest in ways that resemble behavioral disorders, such as hyperactivity, impulsivity, and mood swings. Sleep deprivation can lead to:

• Increased irritability and tantrums – Children who are overtired may struggle to manage their emotions and can become more easily frustrated.

• Difficulty focusing and learning – Sleep plays a crucial role in memory consolidation and learning. Lack of sleep can make it harder for kids to concentrate, follow directions, and retain new information.

• Hyperactivity and impulsivity – Contrary to adults, who may appear sluggish when tired, young children often exhibit hyperactive behaviors when overtired. This can sometimes be misinterpreted as attention-deficit issues.

• Weakened immune system – Chronic sleep deprivation can make children more susceptible to illnesses, as sleep is essential for a healthy immune response.

Establishing Good Sleep Hygiene

Creating a healthy sleep routine is key to ensuring children get the rest they need. Here are some essential tips for promoting good sleep hygiene:

1. Set a Consistent Sleep Schedule

Children thrive on routine. Set a regular bedtime and wake-up time, even on weekends, to regulate their internal clocks.

2. Create a Calming Bedtime Routine

A predictable sequence of calming activities before bed—such as a warm bath, reading a book, or listening to soft music—can help signal to your child that it’s time to sleep.

3. Limit Screen Time Before Bed

The blue light emitted from screens can interfere with melatonin production, making it harder for children to fall asleep. Try to turn off screens at least an hour before bedtime.

4. Ensure a Comfortable Sleep Environment

A cool, dark, and quiet room can significantly improve sleep quality. Blackout curtains, white noise machines, and comfortable bedding can all contribute to a better night’s rest.

5. Encourage Physical Activity During the Day

Children who engage in physical play and outdoor activities tend to sleep better at night. However, avoid vigorous activity too close to bedtime.

6. Monitor Diet and Caffeine Intake

Avoid giving children caffeinated beverages or sugary snacks close to bedtime, as these can interfere with their ability to fall asleep.

How Time Changes Affect Children’s Sleep and Behavior

Daylight Saving Time (DST) and time changes, such as traveling across time zones, can disrupt a child’s sleep schedule and lead to temporary sleep disturbances. The shift in daylight can confuse the body’s internal clock (circadian rhythm), making it harder for children to adjust.

Common Effects of Time Changes on Children:

• Difficulty falling asleep at their usual bedtime

• Increased irritability and crankiness

• Early morning waking or nighttime awakenings

• Temporary changes in appetite and energy levels

Tips to Help Children Adjust to Time Changes

1. Gradually Adjust Bedtime – A few days before the time change, gradually shift bedtime and wake-up time by 10–15 minutes each day to help ease the transition.

2. Maintain a Consistent Routine – Keeping bedtime routines the same provides a sense of security and helps children adjust more easily.

3. Expose Them to Natural Light – Light exposure in the morning helps reset their internal clock. Encourage outdoor play during daylight hours.

4. Be Patient – It may take a few days for children to fully adjust to the new schedule. Offer extra comfort and reassurance as needed.

5. Avoid Extra Naps – While a short nap may be helpful for overtired children, excessive daytime sleep can make nighttime sleep more difficult.

Conclusion

Sleep is vital for children’s physical and emotional well-being. A consistent sleep routine, proper sleep hygiene, and preparation for time changes can help ensure that children get the rest they need to thrive. By prioritizing healthy sleep habits, parents can set their children up for success—both in their daily behavior and long-term development.

-Rashawna Schumacher, LMFT