How to Go to Sleep Fast for Kids

Last Updated: November 24, 2022 References

Kids between the ages of 6 and 13 need about 9 to 11 hours of sleep every night. This requirement can be very hard to meet if falling asleep is a struggle. Most sleep aids are not safely age appropriate for kids, so it is necessary to use natural approaches to fall asleep. There are lots of things that kids can do to get to sleep fast, such as using relaxation techniques, following a bedtime routine, practicing good sleep hygiene, and creating a pleasant sleep environment.^{[1]
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Expert Source

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Expert Interview. 16 October 2019.}

Things You Should Know

Try different relaxation techniques before bed to help calm your mind and body.
Create a relaxing bedtime routine for yourself so you have an easier time falling asleep.
Improve your sleep hygiene by avoiding food before bed, doing only relaxing activities in the evening, and heading to bed at the same time each night.
Make sure that your bedroom is as comfortable as possible so you can fall asleep more quickly.

Method 1

Method 1 of 4:

Using Relaxation Techniques

1
Count down from 100. It is important to relax your mind in order to fall asleep, so counting down from 100 may help. As you lay in bed, close your eyes and start counting backward from 100 in your head (100, 99, 98, 97, etc.). This exercise should relax your mind and help you to fall asleep.^{[2]
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- If you count all the way down to one and you are still awake, try a larger number, like 500 or even 1,000.
2
Write in a journal. Writing in a journal is also a good way to relax your mind and start winding down for bedtime. Write about your day, your fears or worries, or anything else that you want to write about. Getting your thoughts down on paper may help you to let go of them and make it easier for you to fall asleep.^{[3]
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- Try getting yourself a special journal to write in before you go to bed each night.
- You can also use your journal to make a list of things that are bothering you or to write down questions that you would like to ask someone.
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3
Practice deep breathing. Deep breathing exercises may also help you to relax and fall asleep. To practice deep breathing, lie flat on your back and make yourself comfortable. For example, you can put a pillow or two under your knees and neck.
- Place your hands on your stomach (just below your rib cage) with your palms facing down. Keep your fingers close together.
- Then, take a long, slow deep breath into your belly. As you do this, your stomach should expand and you should feel your hands rise.
- After a few seconds, slowly exhale the breath and feel your stomach drop as you do so.
- Repeat this exercise for 10 to 15 breaths.^{[4]
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4
Try progressive muscle relaxation. Progressive muscle relaxation is a relaxation exercise that helps to release tension in your body, from head to toe. If you are having trouble sleeping because you feel tense and nervous, then this may help you.
- To do a progressive muscle relaxation exercise, start by tensing the muscles in your toes and keeping them tense for about five seconds. Then, release them and allow your toes to relax for about 30 seconds.^{[5]
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- Next, move to your calves and repeat the same tensing and releasing pattern. Keep tensing and releasing muscles until you reach the top of your head.
5
Drink a cup of herbal tea. Ask one of your parents to brew you a cup of some soothing herbal tea. Many herb teas can help you to relax and may make it easier to fall asleep. Some good teas to try include:
- Chamomile^{[6]
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  Expert Source
  
  Alex Dimitriu, MD
  Sleep Medicine & Psychiatry Professional
  Expert Interview. 16 October 2019.}
- Peppermint
- Rooibos
- Fruit teas

Method 2

Method 2 of 4:

Starting a Bedtime Routine

1
Plan to start your bedtime routine about 30 to 60 minutes before bedtime. It can take a while to calm down for the night and get your body ready for bed. By starting a bedtime routine about 30 to 60 minutes before bedtime, your body will have a chance to wind down and relax.^{[7]
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2
Take a warm bath. Taking a bath before bed can help to relax and soothe your muscles and clear your mind. Try taking a warm bath as the first part of your bedtime routine.^{[8]
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Research source} Use your favorite bubble bath to get clean and soak in the tub for about 15 to 20 minutes. Then dry off with a clean, fluffy towel.
3
Put on pajamas. Cozy pajamas can help you to feel comfortable and sleep better. Choose some pajamas that work with the season. For example, if it is winter and you are a little cold at night, then put on some flannel pajamas. If it is summer and you tend to get hot during the night, then put on something light, like a t-shirt and shorts.
- You can also do other things to make yourself comfortable. For example, if your feet feel cold, then put on some socks. If your room feels hot, then turn on a fan.^{[9]
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4
Take care of other personal needs. After you have your pajamas on, you will need to take care of any other personal needs to make sure that you have a good night’s sleep. Brush your teeth, wash your face, have a drink of water, and go to the bathroom before you get into bed.^{[10]
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5
Play some soothing music. Music can help you to relax, so it is a great addition to a nightly bedtime routine.^{[11]
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Trustworthy Source
HelpGuide
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Go to source} Choose something soothing, such as classical or jazz. Or you can listen to a few slow songs by one of your favorite musicians. Just make sure that whatever you choose is nice and relaxing.
6
Dim the lights. Turning down the lights will help your body to release melatonin, which is a necessary sleep hormone that our bodies make. Keeping the lights on bright may interfere with your body’s ability to release melatonin.^{[12]
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Research source} You do not need to turn off all of the lights, but make sure that any lights that are left on are dim.^{[13]
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- For example, a small table lamp or a night light could offer some dim light to help you fall asleep.
7
Climb into bed. After you have seen to all of your needs and made your bedroom nice and cozy, you can climb into your bed and start to relax. You do not need to go to sleep right away, but getting into bed may help your body and mind start winding down for sleep.
8
Talk quietly or read a story. Sometimes you will feel ready to sleep right away, but other times you may need a little more time to get sleepy. If you don’t feel sleepy yet, then talking quietly with a parent can help you to wind down. You can also try reading a bedtime story on your own or with a parent to help yourself feel sleepy.

Method 3

Method 3 of 4:

Developing Good Sleep Hygiene

1
Use your bed for sleep only. Doing things other than sleeping in your bed can make it harder to fall asleep at night. Make sure that the only thing that you do in your bed is sleep. Do not watch TV, play video games, or do homework in your bed.^{[14]
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2
Stop eating at least two hours before going to bed. Eating too close to bedtime can make it hard for you to fall asleep because your body is still digesting food. Try to schedule your last snack of the day at least two hours before bedtime. For example, if your bedtime is 9:00 pm, then have your evening snack at about 7:00 pm.
- Don’t eat too much either. Just have a light snack. For example, try having a piece of toast or a small bowl of cereal with milk.^{[15]
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- Don’t drink anything that has caffeine in it after 5:00 pm either or it may interfere with your ability to fall asleep.^{[16]
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3
Stick to relaxing activities later in the day. Doing things that require lots of energy or that get you excited may make it harder to fall asleep at night. Participate in active play activities earlier in the day and do more low key things later in the day.^{[17]
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- For example, ride a bike, play a video game, or play soccer in the early afternoon, and then read and listen to music in the evening.
4
Go to bed at the same time every night. Having a set bedtime can make it easier to fall asleep at night because your body will learn when it is time to sleep each night. Make sure that you stick to the same bedtime, even on the weekends.^{[18]
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Expert Source

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Expert Interview. 16 October 2019.}
- For example, if your weeknight bedtime is 9:00 pm, then keep that bedtime on the weekend as well.
- It is also a good idea to wake up at the same time every day.

Method 4

Method 4 of 4:

Creating a Pleasant Place to Sleep

1
Get some comfortable bedding. A good mattress, soft sheets, and a comfortable pillow can all make sleeping easier for you. If your mattress is not comfortable, ask your parents about getting a new mattress or a mattress topper. If your sheets feel rough or uncomfortable, ask your parents about getting something more comfortable.^{[19]
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2
Block outside lights and sounds from your room. If you live in a noisy area, you may want to start wearing earplugs or turn on a fan to provide some white noise. White noise helps to raise the noise level so that random noises will be less likely to wake you up.
- Ask your parents about getting some light and noise blocking curtains to make your room a quiet, dark space.
3
Check the temperature. People tend to sleep better with a cool room temperature of around 65°F (18.3°C). Ask your parents if it is okay to change the thermostat so that it is closer to that temperature. You can also put a fan in your room to cool it down.
4
Put up some pictures. Making sure that your bedroom is an inviting, friendly place can make it easier to fall asleep and stay asleep. Try putting up a few pictures of your friends and family near your bed. Choose photos that make you smile and feel happy.^{[20]
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5
Grab your favorite sleep companion. Sleeping with a security item, such as a doll, blanket, or stuffed animal, can make you feel safe and fall asleep faster. Make sure that you grab your favorite toy or blanket before you get into bed.^{[21]
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Expert Q&A
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Question

How can I help my 10 year old fall asleep?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

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Sticking to a consistent schedule is really important. Make sure that your child goes to sleep and wakes up at the same time every night--even on the weekends. If they're struggling to actually fall asleep, make sure that they're comfortable. Set the temperature in the room to be a little cooler than it normally is during the day and turn all lights off in the room.
Question

What if it takes me three hours to fall asleep?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

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Some people take a longer time to fall asleep. You should talk to your doctor about your problems with falling asleep. They maybe able to do a sleep study to see why you are having problems falling asleep.
Question

I still can't get to sleep.

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

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Try some of the techniques advised in this article. They will help you get to sleep faster and more efficiently.

Warnings

If you keep having problems falling asleep, tell your parents about it and ask to see a doctor. A sleep disorder or other medical condition may be to blame.

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