Sleep Hygiene 101: Building a Better Bedtime Routine for Parents and Kids

Let’s get your sleep back on track! A solid bedtime routine is important for both parents and kids for many reasons. Routines contribute to the overall well-being and development of kids and help parents in managing their responsibilities. They also help establish consistent sleep patterns, contributing to better quality and quantity of sleep. Something I think we all need! Let’s chat about how to build a better bedtime routine for yourself, your spouse, and your kids.

What You’ll Hear in This Episode

  • Why quality sleep is important. 
  • Bedtime habits for parents.
  • Bedtime routine ideas for kids.

Why You Need Quality Sleep

Isn’t it so frustrating when you can’t sleep? Even though your body is tired, your mind is wide awake. Quality sleep is so important for your body and overall well-being. After a few days of poor sleep, you can start to feel the effects. Here are some quick reasons why you should try to sleep better:

  • Adequate sleep is linked to improved cognitive functions, including memory, attention, and problem-solving skills.
  • Quality sleep helps regulate emotions and reduces the likelihood of mood swings and irritability.
  • A well-rested person is less susceptible to illnesses as sleep plays a vital role in strengthening the immune system.
  • Quality sleep is essential for stress management.
  • Good sleep is associated with improved overall health, including a lower risk of chronic conditions such as heart disease and diabetes.

So how can you get a better night’s rest? Let’s discuss some bedtime habits for parents and kids so everyone in the house can sleep well.

4 Bedtime Habits for Parents

I am not a professional and am only speaking to what has worked for me, my husband, and my kids. I hope these sleep training tips work for you, too!

1. Catch up with your spouse.

Put your kids to bed first, so you have alone time with your spouse when the kids are asleep. Don’t try to get everyone to bed all at once; it results in chaos – trust me! You need alone time with your spouse to maintain that relationship and spark. Kids are a blessing, don’t get me wrong, but they can easily come between you and your spouse. Don’t forget the reason you have kids in the first place – your love for your spouse! Use the few hours between kid bedtime and adult bedtime to reconnect with them.

2. Avoid caffeine, sugar, and dyed foods before bed.

Avoiding caffeine, sugar, and dyed foods before bed can result in better sleep. These are a few more ingredients to eliminate from your diet. Instead, try decaffeinated tea, milk, a banana, or melatonin-rich foods. These are known to aid in falling asleep more easily. 

3. No screen time.

I know it’s tempting to turn on the TV to unwind before bed. But blue light actually hinders your ability to fall and stay asleep. Try a book or journaling instead. I also recommend no phones 2-3 hrs before bedtime. It gets your brain to unwind, and you don’t get sucked into social media or playing games. It’s amazing how much time you can waste on your phone! 

4. Clean the kitchen.

Cleaning your kitchen at night starts your day strong the next day. Don’t wake up with a to-do list right off the bat! I always finish the dishes before bed. It throws off my entire day when I have to start by cleaning dishes from the day before, or I end up piling them up in the sink even more. Start the day fresh with a clean kitchen! 

3 Sleep Training Tips for Kids

Now, let’s talk about sleep tips that can help your kids. The big theme here is establishing a routine. If you’ve followed me for some time, you know I’m a huge advocate of routines. I think they help kids and parents SO MUCH, and bedtime routines are no different. Here are a few routines you can put in place with your kids.

1. No screen time.

This includes video games, phones, and TV. Blue light has the same effect on kids as it does on adults. It can wind them up and lead to procrastination at bedtime. Instead, read a book with them. I love doing this with my boys. We pick a new book every month, and it’s always a goodnight-themed book. DM me on Instagram to get a list of my favorite goodnight books. 

Another thing I like to do is sing the book to them. They love the funny voices I use for characters. They look forward to reading together at night.

2. Give them a body rub or massage.

Compression is known to help kids relax and fall asleep. It releases the stress and tension they’re holding in their bodies that they may not know how to express yet. Giving them a back rub or massage can help them wind down for the night. I usually hum a song while I do this, too.

3. Bath before bed.

Warm baths can have a calming effect on the body, helping to relax muscles and promote a sense of calmness. This relaxation can make it easier for kids to transition into bedtime and improve the quality of sleep. Including a bath in your bedtime routine signals to the child it’s time to wind down.

Bedtime routines have been so helpful for my family. I hope they make an impact on yours, too! I’d love to hear some bedtime routines that have worked well for you. DM me on Instagram and share them with me! 

If you liked this episode, check out…

Episode 7: Finding Balance with Compassion and Discipline with Annelies, F45 Gym Owner in Brussels

Episode 13: Home Habits I Live By for a Happy and Healthy Home

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To inquire about being a guest on the podcast, submit a topic, or ask a question for a future episode, please email Laila.

Laila is a Holistic Nutrition Coach and Math Tutor. She is goal driven and mission oriented and is here to support, encourage, and push you towards the results you want, ready to help people of all ages become mission-fit to explore their full potential. As someone with ADHD and dyslexia, she deeply understands the intricate challenges related to creating a new habit and sticking with it. Her online nutrition programs and online math tutoring cater to those with similar difficulties.

To learn more about Laila, or to inquire about working with her, visit

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