Sleep Hygiene: The Routine You and Your Child Need for Quality Sleep
August 10, 2026 | Tags:
Sleep hygiene is a set of healthy, daily habits, practices and routines that help you get a more restful sleep. Think of it as doing prep work to positively impact your future sleep quality. Sleep is essential for good health and well-being. It helps regulate cell metabolism and body weight, and repairs bone and muscle tissue. Getting into a healthy sleep routine, especially during transitions like back-to-school season, can improve the quality of sleep your child and your family get.
Why is good sleep important to your health?
Not getting enough sleep doesn’t just leave you feeling drowsy. Consistently not getting enough sleep increases your risk of chronic conditions like type 2 diabetes, heart disease, hypertension and stroke. It also impairs your immune system function, increasing your risk of catching an illness.
Poor sleep can also affect your mental health, worsening conditions like depression and anxiety, and increasing feelings of stress. When you get enough sleep, you:
- Get sick less often.
- Maintain a healthy weight.
- Lessen your risk of injury, including motor vehicle accidents.
- Improve your attention and memory to better perform daily tasks.
How much sleep should you get each night?
The recommended amount of sleep per 24 hours varies depending on age. The National Sleep Foundation lists the following guidelines to help you determine how much sleep is needed:
- Preschoolers ages 3 to 5: 10 to 13 hours
- School-age children ages 6 to 12: 9 to 12 hours
- Teenagers ages 13-17: 8 to 10 hours
- Adults ages 18 and older: 7 to 9 hours
How to create a healthy sleep schedule
Getting into a new rhythm can be challenging, especially after summer or holiday breaks. Be patient as everyone adjusts. Talk to your kids about the importance of sleep and good sleep habits. Making small adjustments early can set your child and your family up for easy success:
- Train your circadian rhythm (body’s natural internal clock): Set a consistent bedtime and wake-up time, even on weekends. For school-age children, shift bed and wake times by 10 to 15 minutes a day for one week until you settle on a desired time for school.
- Set a good bedtime routine: Winding down lets your body know it’s time for rest. Calm your mind with meditation, gentle stretches, reading or journaling. Take a warm bath or shower and brush your teeth.
- Create a comfortable environment: Hot or humid temperatures can disrupt REM (rapid eye movement) sleep, the dream stage that is critical for feeling rested. Some experts recommend keeping your bedroom between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). Keep lighting dim to help trigger melatonin production, the hormone your brain produces to promote sleep.
- Watch what you eat and drink: Your digestive system winds down at night. Avoid heavy meals late in the evening, which can make falling asleep difficult. Resist filling up on fluids right before bed to prevent a full bladder in the middle of the night. Avoid caffeinated drinks later in the day and alcohol before bed, which can interrupt your sleep cycle.
- Limit screen time: Avoid bright screens from phones, tablets and televisions two to three hours before bed. Set time limits on shows or video games at least one hour before bed. Parents can also lead by example by modeling healthy screen time habits.
Build a sleep routine that works
If you have questions or concerns about how you or your child is sleeping, including issues falling or staying asleep, reach out to your primary care provider (PCP) or your child’s pediatrician. If you don’t have a PCP, Medical Mutual can help. Use our Find a Provider tool on My Health Plan to find one in your plan’s network or call the Customer Care number listed on your member ID card.
Looking for an Ohio health insurance plan with access to quality providers who can help you get your sleep schedule on track? Medical Mutual offers a variety of family health insurance plan types designed to meet the unique health needs of communities across our state. Explore our individual and family policies and products to find the right coverage.