Help Your Child Build Healthy Bedtime Habits

Younger children need more sleep to support healthy growth and development. Find out how much sleep your child should be getting daily with our guide below.

You can also use our guide to set a healthy bedtime for your child. For instance, if your primary schooler needs to wake up at 6 AM to get ready for school, aiming for a bedtime around 9 PM would help ensure they get enough rest.

If your child has a hard time adjusting to their new bedtime, try easing them into it by having them go to bed 10 minutes earlier each week. This gentle shift can help the body adapt gradually.

Check out Dr Goh’s tips for more practical advice on building better sleep habits.

Children 3–6 Years Old

Wind Down With a Routine

After an exciting day, it can be challenging for your child to fall asleep — especially if they’re still buzzing with energy. To help them get ready for bed, try sticking to a consistent bedtime routine that can be completed within an hour. Try out these steps with your little one:

Children 7–12 Years Old

Create a Consistent Bedtime Schedule Together

As your little one grows, they may want to take charge of their own bedtime. That’s great, as it’s a chance to work together and strengthen your bond while building healthy sleep habits.

Here’s how you can team up with your child to create a consistent bedtime schedule that works for both of you:

Remember to encourage them to stick to their bedtime, even on weekends and school holidays!

Avoid Screens Before Bedtime

When your child uses a device before bedtime, the blue light emitted can make it harder for them to fall asleep. Encourage them to put devices away, ideally outside the room, at least an hour before bedtime.

Instead, help them wind down with relaxing audio sleepcasts or calming breathing exercises. These simple swaps can make a big difference to their sleep.

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Are you ready to start building healthy sleep habits for your child? Remember to use small, achievable steps to help them get used to their new sleep schedule.

And if you need a little more information, you can always visit Parent Hub: Good Sleep Captain Sleep for your 3–6-year-old, and Grow Well SG for your 7–12-year-old.