Sleep is one of the most powerful ways to support a child’s mental, emotional, and physical health—yet it’s often one of the first things that gets disrupted in busy family life. Between school schedules, extracurriculars, screens, and social activities, many children and teens aren’t getting the deep, restorative rest their bodies and brains need.

Even small changes in sleep quality can have a noticeable impact. A child who goes to bed late or wakes often during the night might seem more irritable, distracted, show increased tics, or anxious the next day. Over time, poor sleep can interfere with mood regulation, learning, focus, and even how the body manages stress and energy.

The Consequences of Poor Sleep

Here’s what can happen when sleep isn’t consistent or restful:

• Increased tics: For those who experience tics, fatigue can intensify symptoms. The nervous system becomes more sensitive when it’s tired, which can make tics more frequent or harder to manage.
• Higher anxiety levels: Lack of sleep disrupts the brain’s ability to regulate emotions, often leading to irritability, worry, or emotional outbursts.
• Poor memory and focus: During deep sleep, the brain consolidates learning and clears out “mental clutter.” Without enough rest, children and teens may struggle with attention, comprehension, and memory recall.
• Lower energy and motivation: Sleep is essential for restoring energy stores. Without it, kids may feel sluggish, unmotivated, or have difficulty engaging in daily routines.
• Weakened immune system: Chronic sleep deprivation can make the body more vulnerable to illness and inflammation.
• Mood swings: The brain’s emotional centers become overactive when tired, making it harder for kids to manage frustration or disappointment.

How Screen Time Disrupts Sleep

Screens—phones, tablets, TVs, and computers—are one of the biggest obstacles to healthy sleep. The blue light they emit tricks the brain into thinking it’s still daytime, suppressing the natural release of melatonin, the hormone that signals the body to wind down. Beyond the light itself, the stimulation from scrolling, gaming, or chatting keeps the nervous system alert, making it harder to relax. Even a few minutes of screen time before bed can delay the onset of sleep, shorten deep sleep, and reduce overall sleep quality.

Here’s some of my top screen time recommendations:

• Power down 30–60 minutes before bed. Studies show that even one hour of screen time before bed can delay sleep and reduce total sleep time. Turning off devices gives the brain time to produce melatonin—the hormone that helps the body wind down.
• Keep the phone out of the bedroom at night. Ideally, it should be turned off and left in a common area or the parent’s bedroom for charging. Research consistently shows that people sleep better when their phones are not within reach. Even the presence of a phone can increase nighttime awakenings and reduce sleep quality by keeping the brain on alert for notifications or vibrations.
• Buy a real alarm clock. Avoid using a phone as an alarm in the morning. Reaching for a phone right after waking often leads to immediate scrolling or notifications, which can spike the nervous system before the day even begins. Instead, use a traditional alarm clock to help kids and teens start their day with calm and intention—not instant stimulation.

Building Healthy Sleep Habits

The good news? Sleep hygiene—the set of habits and routines that promote quality sleep—can be learned and practiced. With consistency, most families notice improvements in sleep patterns and daytime functioning within a few weeks.

Sample Sleep Routine for a Child (Ages 6–12)

Goal: 9–11 hours of sleep
Example bedtime: 8:00–8:30 p.m.

Evening Routine:

• 6:30–7:00 p.m. – Wind-down starts:
  Turn off stimulating screens (TV, tablets, video games). Shift to quieter play—puzzles, reading, drawing, or gentle movement.
• 7:00–7:15 p.m. – Bath or shower:
  Warm water helps relax muscles and signals to the body that bedtime is near.
• 7:15–7:30 p.m. – Calm sensory time:
  Use a weighted blanket, gentle rocking, or soft lighting. Some kids respond well to proprioceptive activities like stretching, wall push-ups, or deep pressure to help their bodies feel grounded.
• 7:30–7:45 p.m. – Bedtime routine:
  Pajamas, brush teeth, dim lights, and read a short story or talk quietly about things that promote connection.
• 8:00–8:30 p.m. – Lights out:
  Room should be cool, dark, and quiet. A white noise machine can help block background sounds.

Tip:
Keep the bedtime consistent—even on weekends. The body’s circadian rhythm thrives on predictability.

Sample Sleep Routine for a Teen (Ages 13–18)

Goal: 8–10 hours of sleep
Example bedtime: 9:30 p.m.

Evening Routine:

• 8:00 p.m. – Begin unplugging:
  Turn off stimulating screens like phones, tablets, and video games. Dim household lighting and switch to calming activities such as reading, drawing, journaling, or stretching.
• 8:15 p.m. – Hygiene routine:
  Shower, brush teeth, and change into comfortable sleepwear. Keep the bathroom lighting soft and avoid bright overhead lights.
• 8:30 p.m. – Calm-down time:
  Encourage quiet, relaxing activities—listening to soothing music, reading a light book, or gentle breathing exercises. Avoid homework or emotionally charged discussions during this time.
• 9:00 p.m. – Bedroom wind-down:
  The room should be cool, dark, and free from electronics. Use aromatherapy, dim lighting, or white noise if helpful.
• 9:30 p.m. – Lights out:
  Keep phones and devices out of the bedroom. If an alarm is needed, use a traditional alarm clock instead of a phone to prevent late-night or early-morning scrolling.

Tip:
Encourage morning light exposure shortly after waking. Natural sunlight helps set the body’s internal clock, making it easier to fall asleep at night.

Strategies to Help the Brain Ease Into Sleep

Falling asleep isn’t just about turning off the lights—it’s about helping the brain and body shift into a calm, restful state. For children and teens who experience anxiety or tics, this process can take longer. When the nervous system is on alert, the brain stays in a “wake” state, scanning for what might go wrong or trying to control body sensations. This heightened arousal makes it difficult to relax enough for sleep.

Tics can also increase during quiet moments, which can be frustrating and further delay rest. The goal is to create an environment and routine that help the body feel safe, grounded, and predictable, signaling to the brain that it can let go.

Activities that stimulate thinking or emotion—like scrolling, problem-solving, or watching intense shows—can keep the brain activated. Instead, here’s some sleep strategy “games” I’ve made for a child of any age to engage in that are low-stimulation and not mentally engaging:

A Gentle Reminder for Parents

Improving sleep doesn’t have to be perfect—it’s about small, realistic shifts that help the nervous system settle. A regular bedtime, a calm environment, and consistent morning light exposure can go a long way. When children learn that rest is a priority, they begin to notice how much better they feel—more focused, calmer, and ready to take on the day.

Peace and Blessings,

Emily, OTR/L

Occupational Therapist

emily@three23therapy.com