As children grow, their sleep patterns change, making bedtime for 10-year-olds sometimes a challenge. But regular bedtime routines and ultra-soft, comfortable bedding can make all the difference. Read on to learn how to help your 10-year-old and other school-aged children get as much sleep as they need.
Starting a Bedtime Routine for 10-Year-Olds
Most kids will get better sleep if they go to sleep earlier at a reasonable hour.
An example of a bedtime routine appropriate for your child's age could look like this:
- Brush teeth
- Story time
- Tucked into their own bed
Your child’s sleep needs may be different than yours, so read on for more tips on how to create the best bedtime routine for 10-year-olds.
Bedtime Routine Tips
There are several things that create a good bedtime routine for-10 year-olds.
Have a Consistent Bedtime Routine
It's vital to have a consistent bedtime routine. Having a consistent routine and normal time for bed is key to better sleep!
Children thrive off schedules. A bedtime routine can act as an anchor to provide stability. Bedtime routines help your child know what to expect, allowing him or her to be more relaxed when it’s sleeping time.
Keep Your Child’s Bedtime Routine Calm
It’s important that bedtime for 10-year-olds includes quiet time and relaxation.
Here are some calming ideas you can implement into your child’s bed time routine:
- Soft music
- Quiet time, like meditation or a breathing exercise
- Use an diffuser with calming essential oils like lavender
- A cuddle or hug to help your child feel secure
- Read your child bedtime stories (no they're not too old at 10!)
- Provide a security object, such as a favorite stuffed animal
- Keep the room dark but not pitch black
- Use a soft night light
Quick tip: Growth spurts can impact your little one’s sleeping patterns even while following a regular bedtime routine.
Ensure Your Child Gets Enough Sleep
How much sleep is your little one getting? Children need more sleep than young adults. Ten-year-olds need 9-11 hours of sleep daily.
If your child still takes regular naps, from one nap to two naps per day, they may have a hard time sleeping at night. If that is the case, it may be recommended that your child stop napping during the day.
Daytime sleep and proper wake-time windows are essential when your little one is in the age range from newborn up to age 5. After 7 years, your child shouldn’t need regular naps.
If you have a bedtime routine for 10-year-olds with an appropriate bedtime, and your little one is still not getting adequate sleep, it may be in part due to too much daytime sleep. So try skipping the afternoon nap for a couple days to see if it has a positive effect on your child.
Fall Asleep Without Blue Light
Don’t let your child spend time with electronics right before going to bed, especially smartphones or tablets. Not only will they stimulate your child’s mind instead of providing quiet time, but the blue light the devices give off is seriously detrimental to sleep.
Blue light negatively impacts all healthy sleep patterns. If you, too, have trouble falling asleep, save scrolling those newsfeeds for daytime. When you help your child learn to put away devices an hour or two before bedtime, they will carry this habit with them into adulthood.
According to a study by Harvard researchers, blue light shifts circadian rhythms more than twice as much as green light. Blue light also suppresses melatonin production for more than double the amount of time.
Start Bedtime Earlier
Having an earlier bedtime can actually help your little one sleep longer. Moving bedtime earlier is key to helping your child get more sleep.
If they go to bed late, it can disrupt their sleep patterns, leading to less sleep. Earlier bedtimes and a consistent bedtime routine allow for proper melatonin production and for them to sleep longer.
Going to bed earlier is the best thing for most children who are not meeting their sleep needs.
Practice Good Sleep Hygiene
It’s important to have good sleep hygiene. This means following simple rules that help promote better sleep. Some things you can do to practice good sleep hygiene are:
- Establishing a regular bedtime
- Limiting screen time before bed
- Creating a calm environment in the bedroom
- Having a comfortable sleeping surface
- Encouraging your child to use the bedroom only for sleep and relaxation
Quick tip: Remind your child to use the bathroom before going to bed.
Use Comfortable Bedding and Sleep Accessories
It’s so important for your child to feel cozy and comfortable when falling asleep. If the bedding is a bit rough or too hot, your little one may have an unnecessary wake time in the middle of the night.
One of the best types of material to use for bedding is ultra-soft, 100% mulberry silk. Using a Blissy Junior Pillowcase on your little one’s pillow is an important part of an ideal bedtime routine.
Silk helps regulate body temperature and is naturally cooling, making it a great addition to a bedtime routine for 10-year-olds.
Blissy Junior Pillowcases are also hypoallergenic, bug resistant, eco-friendly, and OEKO-TEX certified. Plus, they come in a variety of fun patterns that your child will love.
Other natural benefits of silk include:
- Non-irritating and safe for sensitive skin
Quick tip: Blissy Junior Silk Pillowcases can be machine washed on delicate!
Crafting the Perfect Bedtime Routine for 10-Year-Olds
We hope these tips will help your little one (and you) get more sleep! If you have any questions about our products or would like some more advice, feel free to reach out to us at firstname.lastname@example.org. Sweet dreams!
- Fry, A. (2022, April 29). When Should Kids Stop Napping? Sleep Foundation. https://www.sleepfoundation.org/children-and-sleep/when-do-kids-stop-napping
Harvard Health. (2020, July 7). Blue light has a dark side. https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
- Jenco, M. (2016, June 13). AAP endorses new recommendations on sleep times. AAP News. Retrieved July 6, 2022, from https://publications.aap.org/aapnews/news/6630?autologincheck=redirected
- Mendell, J. (2018, August 1). Benefits of a bedtime routine in young children: Sleep, development, and beyond. National Library of Medicine. Retrieved July 6, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587181/
- Review These Dos and Don’ts of a Good Bedtime Routine. (2021, September 13). Verywell Family. https://www.verywellfamily.com/kids-and-bedtime-routines-2634260
- Soderlund, A., PhD. (2022, May 11). The Best Bedtime Routine For Your Child According to Science: Plus Solutions for Nightime Anxiety. Nurture and Thrive. https://nurtureandthriveblog.com/bedtime-routine-for-kids/