Sleep Hygiene Tips to Get your Kids to Bed

September 15, 2020
Quick Care Med Sleep Hygiene

Is your kids’ sleep schedule out of whack? Get them back into a routine with a consistent sleep hygiene regimen. 

The rocky first days of school are behind us; however, your kids still might be having issues getting enough quality sleep.

School-aged kids, ages 6 – 13, need around 10 hours of undisturbed sleep each night to feel rested in the morning.  

If your child has been struggling with their sleep lately, the good news is that you can work to get everything back on track by using straightforward sleep hygiene practices.

What is Sleep Hygiene?

The term itself sounds like it should have to do with cleanliness than anything else, but sleep hygiene is actually about the steps you take to prepare for bed.

For your child, this means a few simple adjustments to help get their sleep routine back to normal. 

Stick to a Consistent Bedtime

You may have problems getting your child to sleep if they have had a few late nights or slept late. 

It’s essential to have a consistent time for bed and for waking up. If sleep schedules are out of whack, try to gradually reset your child’s bedtime by putting them to bed 15 minutes earlier every three days. Continue with this tactic until your child’s sleep is where it should be. 

It’s also easy to allow your child to sleep in on weekends, perhaps when you’re off work – bad idea! 

Our bodies need a healthy routine, and that’s even more so for children.

Quick Care Med Sleep Hygiene Kids

Head Outside and Soak up Some Natural Light

You might think that mother nature is nothing more than fields, beaches, and mountains, but she’s pretty good at helping us health-wise, too. 

It’s a great idea to ensure that your little juniors get plenty of sunshine and fresh air. Natural daylight is perfect for setting their internal clock, helping them wind down as day turns to night. 

No to Digital Devices

Don’t let your child use their tablet or phone during the last few hours before bed. 

The blue light that these types of devices emit suppresses the production of a sleep hormone called melatonin, which your little ones need to feel sleepy. 

Ambient Temperature, Lighting & Sound

An excellent way to encourage sleep and help prepare your mini-me for bed is to make the room dim and cool. Try blocking our noise by turning on a fan. By doing this, you’re preparing your child for bed by adjusting their environment.

Warm Bath

If your child struggles to wind down and refuses to go to bed, try a warm bath just before bed. You could also try sitting with them and reading them a story, especially if they’re prone to crying when you leave the room.  

Comfy Jammies

Make sure pajamas aren’t too tight, too warm, or not warm enough. Being comfortable is vital, and if your kids aren’t comfortable, they’ll have a hard time falling asleep.

By following these straightforward sleep hygiene practices, you’ll find that your child’s sleep routine gradually recovers.

It might take a couple of weeks, so don’t expect everything to fall into place straight away; however, with a little perseverance, everything should go back to where it was before. 

If your child’s sleeplessness persists, give your neighborhood office a call, or click here to schedule a telemedicine appointment



The entire staff was very caring. I had my toddler with me and she was a bit rowdy and they gave her crayons with coloring pages and stickers and even a lollipop to help keep her occupied.

Tanya C.

My son scribbled on a piece of paper and handed it to one of the woman in the front, saying that is say how his ears hurt, she accepted it and posted it on the artwork wall, when the PA came in to see him he was made to feel like a big deal because he had known about the paper. This is a place where the staff really cares about their patients and go the extra mile for them

Ron M.

Have been there a few times and hey have always been very fast, kind, courteous and welcoming. Always very helpful especially the front desk. The employee Heather helped me with pharmacy, paperwork and everything I needed help with. Only quick care I go too because of her.

Sapphire B.

I absolutely love our nurse Tiffany. She made our visit so comfortable. I had two very sick little boys who did not want to go to the Dr. She made the at ease in an instant and she took such great care of them. This was at the Quick care on 441 in Ocala Fl. I'll go back to this one because of her. And recommended to all my friends and family. Thanks so much!

Ray L

A Big THANK YOU, to the Staff at Quick Care Med, in Dunnellon!! My Husband was seen, for a couple different ailments, during his visit,, and the Two Practitioners who worked with Him, were AWESOME! They treated my Big, 200 pound, 6 ft. "Baby",, with Respect, Dignity, and Professionalism, and just the right amount of Calming Firmness!! Lol... he's afraid of Needles, and Doctor Offices, in general and I must say, that GWEN, & DEBBIE, were very good to him! Prices for services rendered, were ve

Cindy J.

Great sweet people

Myranda W

I was there yesterday and I've never felt so shocked. The 3 girls I interacted with were the most pleasant and friendly caregivers I've ever dealt with. Idr the rep's name, but she was quick and prompt at taking all my info and with minimal Qs (kinda hard to answer when I have a cold), then Alexis took over. Very sympathetic, nice, and helpful. Then the physician saw me and was charismatic and very funny. Trying to keep me in good spirits. It was like all 3 were happy to be at their posts and to

Julio R

Anytime, we've ever been there, all of the physicians are very caring and helpful, they don't rush or make you feel unimportant... I wish we could have them as our GP

Di C.

Very friendly,professional. Very caring of patients.Victoria was excellent. Took time to listen and made you feel comfortable.

Breonna S

We had Zaib Kahn as the provider and NEVER have I seen such a good bedside manner, as they call it! AND he personally called this a.m. to ask how my husband is feeling! (The pharmacy was closed when we left the ofc., and they asked us to allow until 11 to pick up the RXs, but that's NOT YOUR fault ;D I'm thrilled w/ Mr. Kahn's service and may well use your clinic for ALL my medical needs!!!! THANK YOU

Frank R

Professional staff, caring and organized. Prompt service for DOT related visits.

John S

The absolute BEST! Everyone here is so nice! We've had to come in a few times & they've always taken great care of us. We're usually out within 20-30 min. All the girls up front are very nice & helpful (you don't find that too often), so is the girl that takes your vitals. Dr B is the amazing! He takes his time to listen to what's wrong & always has a big smile. If we could have this office as our primary care location we would

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