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Content <p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap"> Establishing healthy sleep habits is vital for a child’s physical health, emotional development, learning capacity, and overall well-being. Poor sleep in childhood is linked to behavioral problems, lower academic performance, and even long-term health issues. Here's a research-supported guide to help your child develop strong, lasting sleep habits.</span></p><p><b style="font-weight:normal" id="docs-internal-guid-7d8b4f43-7fff-cd41-2281-95a4acdce501"><br></b></p><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size:16pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">1. Set a Consistent Bedtime Routine</span></h2><p></p><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">Children thrive on routine. Studies show that consistent sleep and wake times are associated with better mood, improved behavior, and longer sleep durations in children</span><a href="https://pubmed.ncbi.nlm.nih.gov/26181485/" style="text-decoration: none; border-left-width: 0px"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap"> </span><span style="font-size:11pt;color:#1155cc;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">Mindell et al., 2015</span></a><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">. A regular bedtime routine—like bath, brushing teeth, and reading—signals to the brain that it’s time to wind down</span><a href="https://www.cdc.gov/sleep/features/healthy-sleep-for-kids.html" style="text-decoration: none; border-left-width: 0px"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap"> </span><span style="font-size:11pt;color:#1155cc;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">CDC, 2022</span></a><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap">.</span></p><div bis_skin_checked="1"><img src="/uploads/blog/2025/10/31/92b340444c8d482692e3a0261ea6aba6.PNG" style="width: 486px"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap"><br></span></div><div bis_skin_checked="1"><span style="font-size:11pt;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap"> <span id="docs-internal-guid-3a430c5f-7fff-68b8-3a7a-bc1b91ec4d15"><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">2. Create a Sleep-Friendly Environment</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">A quiet, dark, and cool room helps signal the brain to produce melatonin, the sleep hormone. The National Sleep Foundation recommends blackout curtains, white noise machines, and limiting visual distractions in children’s rooms NSF, 2021. Studies also show that children fall asleep faster and sleep longer in optimized environments</span><a href="https://pubmed.ncbi.nlm.nih.gov/24749097/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline">Blunden &amp; Galland, 2014</span></a><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">.</span></p><br><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">3. Limit Screen Time Before Bed</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Blue light from phones, tablets, and TVs suppresses melatonin and delays sleep onset. The American Academy of Pediatrics recommends no screens at least </span><span style="font-size: 11pt; background-color: transparent; font-weight: 700; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">1 hour</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> before bedtime AAP, 2022. One study showed that children using screens within 30 minutes of sleep took 23% longer to fall asleep</span><a href="https://pubmed.ncbi.nlm.nih.gov/26768315/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline">Carter et al., 2016</span></a><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">.</span></p><br><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">4. Encourage Physical Activity During the Day</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Physical activity improves sleep quality and reduces the time it takes to fall asleep. The CDC recommends </span><span style="font-size: 11pt; background-color: transparent; font-weight: 700; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">at least 60 minutes</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> of moderate to vigorous physical activity daily for children</span><a href="https://www.cdc.gov/physicalactivity/basics/children/index.htm" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline">CDC, 2022</span></a><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">. However, avoid intense exercise close to bedtime, which can be too stimulating.</span></p><br><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">5. Avoid Caffeine and Heavy Meals in the Evening</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Caffeine (even in soda or chocolate) can interfere with sleep by increasing alertness and delaying melatonin release. Likewise, heavy meals near bedtime can cause discomfort and disrupt the sleep cycle Sleep Health Foundation, 2020. Stick to light, healthy snacks like bananas or a small glass of milk if needed.</span></p><br><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">6. Be Patient During Sleep Transitions</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Sleep challenges like nightmares, bed-wetting, or resisting bedtime are common—especially during changes like starting school or moving homes. Research shows that gentle reassurance, consistency, and reducing anxiety help children overcome sleep disturbances faster</span><a href="https://pubmed.ncbi.nlm.nih.gov/29506461/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline">Mindell &amp; Williamson, 2018</span></a><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">.</span></p><div bis_skin_checked="1"><img src="/uploads/blog/2025/10/31/d26a403792944153a02d31b8f52ad6fd.PNG" style="width: 616px"> <span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> <span id="docs-internal-guid-5d007311-7fff-59a8-1603-73287810949b"><h2 dir="ltr" style="line-height:1.38;margin-top:14pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">7. Model Good Sleep Behavior</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Children mimic their parents’ sleep habits. A 2013 study found that children whose parents had poor sleep hygiene were significantly more likely to have irregular sleep patterns themselves</span><a href="https://pubmed.ncbi.nlm.nih.gov/23378833/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline">Jiang et al., 2013</span></a><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">. Modeling healthy wind-down routines and device-free evenings reinforces positive behaviors.</span></p><br><h2 dir="ltr" style="line-height:1.38;margin-top:18pt;margin-bottom:6pt"><span style="font-size: 16pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Conclusion</span></h2><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:12pt"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">Healthy sleep habits in childhood aren’t just about bedtime—they’re about routines, environments, and the behaviors that support rest. With consistency and a supportive approach, parents can help their children build lifelong habits that support emotional, mental, and physical wellness.</span></p><br><br><br><h2 dir="ltr" style="line-height:1.38;margin-top:18pt;margin-bottom:4pt"><span style="font-size: 17pt; background-color: transparent; font-weight: 700; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline">References:</span></h2><ol style="margin-bottom: 0px; padding-inline-start: 48px"><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Mindell, J.A., Leichman, E.S., DuMond, C., &amp; Sadeh, A. (2015). </span></p><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Sleep hygiene and sleep onset latency in children.</span></p><p dir="ltr" style="line-height:1.38;margin-top:12pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"><br></span><a href="https://pubmed.ncbi.nlm.nih.gov/26181485/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://pubmed.ncbi.nlm.nih.gov/26181485/</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">CDC. (2022). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Healthy Sleep for Kids.</span><a href="https://www.cdc.gov/sleep/features/healthy-sleep-for-kids.html" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span></a></p><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><a href="https://www.cdc.gov/sleep/features/healthy-sleep-for-kids.html" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"><br></span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://www.cdc.gov/sleep/features/healthy-sleep-for-kids.html</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">National Sleep Foundation. (2021). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Sleep Environment Recommendations.</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> https://www.sleepfoundation.org/children-and-sleep</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Blunden, S., &amp; Galland, B. (2014). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">The environment and children’s sleep.</span><a href="https://pubmed.ncbi.nlm.nih.gov/24749097/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://pubmed.ncbi.nlm.nih.gov/24749097/</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">AAP. (2022). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Media Use and Sleep in Children.</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Carter, B., Rees, P., Hale, L., Bhattacharjee, D., &amp; Paradkar, M. (2016). </span></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">CDC. (2022). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Physical Activity Guidelines for Children.</span><a href="https://www.cdc.gov/physicalactivity/basics/children/index.htm" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://www.cdc.gov/physicalactivity/basics/children/index.htm</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Sleep Health Foundation. (2020). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Food and Sleep.</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> https://www.sleephealthfoundation.org.au/food-and-sleep.html</span><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:0pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Mindell, J.A., &amp; Williamson, A.A. (2018). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Benefits of bedtime routines.</span><a href="https://pubmed.ncbi.nlm.nih.gov/29506461/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://pubmed.ncbi.nlm.nih.gov/29506461/</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li><li dir="ltr" style="list-style-type: decimal; font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: nowrap" aria-level="1"><p dir="ltr" style="line-height:1.38;margin-top:0pt;margin-bottom:12pt" role="presentation"><span style="font-size: 11pt; background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Jiang, F. et al. (2013). </span><span style="font-size: 11pt; background-color: transparent; font-style: italic; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap">Parental influence on children's sleep patterns.</span><a href="https://pubmed.ncbi.nlm.nih.gov/23378833/" style="text-decoration: none; border-left-width: 0px"><span style="font-size: 11pt; color: rgb(0, 0, 0); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; vertical-align: baseline; text-wrap-mode: wrap"> </span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap">https://pubmed.ncbi.nlm.nih.gov/23378833/</span><span style="font-size: 11pt; color: rgb(17, 85, 204); background-color: transparent; font-variant-numeric: normal; font-variant-east-asian: normal; font-variant-alternates: normal; font-variant-position: normal; font-variant-emoji: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; text-wrap-mode: wrap"><br><br></span></a></p></li></ol><br></span></span></div></span></span></div>

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