Johns Hopkins All Children's Hospital

Tips for Healthy Sleep

Does Your Child Have a Sleep Problem?

If your child is dealing with a sleep issue, an important first step is recognizing the sleep problem. It’s also important to educate yourself and your child about proper sleep and healthy bedtime routines.

Here are some common questions to help you recognize sleep problems:

  • Does your child sleep less than 9 hours per night?
  • Does your child snore?
  • Is your child restless before or during sleep?
  • Is your child hyperactive or sleepy during the day? 

If the answer to any of these questions is “yes,” your child may have a sleep disorder. Talk to your doctor or contact us for an evaluation with a sleep specialist.

Tips for Healthy Sleep

  • Bedtime and wake-up time should be consistent and age-appropriate.
  • The average 10-year-old needs 10 hours of sleep, and younger kids need more.
  • Teenagers need 8 to 9 hours of sleep each night.
  • No electronic media (Smart phones, tablets, computers and TV) for 1 to 2 hours before bedtime.
  • Lights should be dim (try candlelit dinners, showers with night-lights) from about 6 p.m. until bedtime—and then use lots of bright lights in the morning.
  • No caffeine or nicotine exposure. 

Contact Us

Call for an appointment with our pediatric sleep specialist: 727-767-4458.