Why Setting a Bedtime for Your Kids is Important

Should kids really need to have a set bedtime? Wouldn't they just fall asleep when they are tired enough? As a first-time parent, you may be looking for guidelines for child bedtime. Here we'll discuss all the things you need to know about kids’ bedtime. 

A regular bedtime schedule for children is important as this can help give them a sense of predictability. A regular sleep schedule and consistent bedtime routines help children settle down on their own, fall asleep faster, stay asleep, and wake up more refreshed.

When they get the right amount of sleep, they can function better and are more likely to be on their best behavior. 

A regular bedtime schedule also helps children develop a sense of discipline. Although some kids may resist bedtime schedules at first, they will eventually learn that having a structure in their lives can help them function better. 

Having a set bedtime is also good for the whole family. When children (and adults) have a consistent bedtime, it makes planning the day a bit easier because everyone in the family knows when it is time to wind down the day's activities.

What Happens If Kids Don't Have a Set Bed Time

Ask any parent and they'll probably say that their kids are more cranky when the latter did not follow their bedtime schedule. But what does science say about having a set bedtime for kids?

Children with irregular sleep schedules in early childhood are more likely to have behavioral issues such as hyperactivity, conduct problems, and others than children who follow a consistent bedtime and wake time. This is according to a study of 10,000 seven-year-old children in the United Kingdom. 

The study suggests that irregular bedtimes may disrupt natural body rhythms and cause sleep deprivation.  This in turn can affect brain maturation and the ability to regulate certain behaviors.

A related study of over 11,000 children also suggests that not having a set bedtime may affect their cognitive performance. 

Irregular sleep schedules may contribute to Insufficient sleep in children. Lack of sleep in children is associated with an increased risk of health problems such as obesity, heart problems, and diabetes. Sleep deprivation is also associated with poor immune systems resulting in kids getting sick more often. 

Are There any Cons to Having a Set Bedtime for Children?

Having a set bedtime for children is beneficial for them and the whole family. If any, the issues with setting a bedtime may lie in whether is it appropriate for the ones involved.

If your set bedtime may be too early and not in sync with your kids' biological clock, then your kids may develop negative associations with bedtime. (See next section below)

You may also encounter resistance from your kids when imposing a bedtime but this is just part of being a parent. 

What Time Should my Kids Go to Bed?

Children have different needs. Your toddler will need to get to bed earlier than your older children because they need more time to sleep. You should also adjust the set bedtime for your children as they grow older.

With toddlers, preschoolers, and primary school children, you are in the best position to decide on their sleep schedule based on the average number of hours they need to sleep and other factors (like their biological clocks).

For pre-teens and teens, you may ask their input and decide together within reason. Consider their school activities, the chores they have to finish, how much sleep do they need, and the time they need to wake up for the next day. 

Another thing you have to consider in setting a bedtime schedule is the kids' natural circadian rhythm.
We all have our circadian rhythm which signals our body when it is time to go to sleep. At night, our bodies release sleep-promoting chemicals such as melatonin. 

The surge of melatonin in young children typically happens between 7 to 8 p.m. while teens typically have a two-hour delay. 

Children won't be able to sleep and may feel anxious about not being able to fall asleep when they are put to bed before their body is ready. On the flip side, putting kids to bed when sleep is long overdue and they're overly tired will also disrupt their body rhythms and result in less quality of sleep. 

Toddlers and preschoolers usually need to be in bed before 8:00 pm. But observe your children as individual needs may vary. If it takes them more than an hour to fall asleep your set bedtime may be too early.

But before you adjust their bedtime, look also at other factors that make it hard for them to fall asleep.

Assess their sleeping environment. Is their room dark enough? Bright lights at night could disrupt your child's internal clock. Are their beds comfortable enough? Is the room temperature just right? Providing a good sleeping environment can help them fall asleep faster.

Also, think about their activities before bedtime. Do you allow them to play mobile or video games or watch television before bed? The blue light from screens can disrupt our bodies' circadian rhythm. 

If other factors are not present or you have improved their sleeping environment and pre-bedtime activities and they still can’t seem to fall asleep fast, then you can try to adjust your kids' bedtime at a later time. 

How Much Sleep Do Kids Need?

To determine the proper sleep schedule for your children, you need to know how much sleep they need. 

The number of hours of sleep kids needs varies depending on their age and individual needs. The American Academy of Sleep Medicine recommends the following:

• Infants 4 months to 12 months -- 12 to 16 hours (including naps)

• Children 1 to 2 years of age  -- 11 to 14 hours  (including naps) 

• Children 3 to 5 years of age -- 10 to 13 hours  (including naps) 

• Children 6 to 12 years of age -- 9 to 12 hours 

• Teenagers 13 to 18 years of age  -- 8 to 10 hours 


How to Enforce Bedtime for your Kids?

So you’ve decided on what time your kids should sleep. But enforcing your set bedtime is another matter. Here are some tips to make bedtime easier.

Establish a Bedtime Routine

A bedtime routine includes quiet activities that aim to relax the child. This may include taking a warm bath, brushing their teeth, changing into comfortable sleepwear, listening to soothing music, or reading a book. Bedtime routines serve as a cue for children to start winding down and get ready for bedtime. 

Remove Electronics from Bedrooms

Computers, gaming consoles, and other electronic devices should be removed from bedrooms. This will minimize temptation on the part of your kids. And as mentioned, blue lights can disrupt our bodies’ sleep-wake cycle and make it hard for us to fall asleep. 

Use Positive Reinforcement for Young Children

No, this does not mean bribing your children to sleep. But if your kids did their bedtime routines on their own and went to bed without putting up a fight, a little praise or words of appreciation can encourage them to keep up. You only need to do this until they show a bit of consistency and it becomes a habit for them. 

Be Consistent

Be firm and consistent when enforcing bedtimes. Giving in to their “just one more” or “just this one time” may give the impression that they can negotiate bedtime with you and they will try to push their wants every chance they get.

Mind your Kids’ Daily Activities

Encourage your children to be active during the day as it may help children fall asleep faster. Likewise, sunlight exposure during the day can help children get better sleep at night. 

Limit Caffeine Intake 

Coffee, tea, soda, chocolate drinks and treats, and energy drinks should be off-limits from late afternoon until bedtime. 

Conclusion: Setting A Child's Daily Sleep Schedule Can Seriously Improve Their Health

Having a consistent sleep schedule for children of any age promotes the physical, cognitive, and emotional well-being of children. 

Children who have regular bedtimes and get a sufficient amount of sleep have stronger immune systems, perform better in school and are better well behaved than those who don’t.

Parents must set an appropriate bedtime and promote good sleep habits to help their children become happy and healthy.