The Power of Sleep: Why It Matters So Much for Kids

As parents, we think a lot about our children’s nutrition, schoolwork, and activities—but sleep is just as important. In fact, researchers say it’s one of the biggest factors in a child’s health, behavior, and brain development.

Here’s what every parent should know about why sleep matters and how better sleep habits can make a real difference.

Why Sleep Is Essential for Children

Sleep does so much more than give kids energy. While they sleep, their brains and bodies are hard at work:

1. Their Brains Grow and Learn

During sleep, children’s brains organize memories, strengthen new skills, and build the pathways they need for learning. It’s like “brain maintenance time.”

2. They Handle Emotions Better

Kids who sleep well are better able to manage stress, cope with frustration, and regulate their moods. Inconsistent or short sleep can make irritability and meltdowns more common - and let's be honest, nobody likes that.

3. Their Bodies Stay Healthy

Good sleep supports the immune system, growth, and overall physical health. It’s part of helping kids stay strong and resilient.

Research consistently shows that kids who get enough high-quality sleep tend to be happier, healthier, and more ready for learning.

What Happens When Kids Sleep Better?

When children have predictable, healthy sleep routines, families often see big improvements. Studies have linked good sleep with:

✔ Better Attention and Memory

Kids who sleep well can focus better, remember what they learn, and solve problems more easily. A longitudinal study using data from the NIH Adolescent Brain Cognitive Development (ABCD) project found that children (around age 9-10) who slept less than nine hours per night had smaller volumes of gray matter in brain regions tied to attention, memory, and inhibitory control.

✔ More Stable Moods

Well-rested children are less likely to experience anxiety, big emotional swings, or behavioral challenges.

✔ Stronger Learning and School Performance

Sleep gives the brain the time it needs to process new information, making schoolwork easier.

✔ Healthier Long-Term Development

Some research shows that kids who don’t get enough sleep consistently may have long-term effects on brain regions involved in attention, self-control, and memory. The good news? Healthy sleep habits can support strong development.

Simple Ways to Help Your Child Sleep Better

You don’t have to overhaul your whole household—small changes can make a big difference.

Create a Consistent Bedtime Routine

Doing the same calming activities each night (like reading, a bath, brushing teeth, cuddles) helps a child’s brain recognize that it’s time to wind down. 

Limit Screens Before Bed

Tablets, phones, and TVs make it harder for kids to fall asleep. Try to keep screens away for at least an hour before bedtime.

Keep Sleep Schedules Steady

A consistent bedtime and wake-up time—even on weekends—helps regulate your child’s internal clock.

Make the Bedroom Sleep-Friendly

Keep their room cool, dark, and quiet whenever possible. Utilize 100% Cotton Bedding in a weave that your child loves and appreciates to encourage the best sleep possible. Bedding should be breathable, not too light and not too heavy, and cleaned regularly in a wash cycle.

Teach Wind-Down Strategies

Calming techniques like deep breathing, stretching, or quiet music can help kids relax. Bedtime is a great time to reduce distractions and have an honest discussion with your child - allowing them to ask you questions or provide insight into their world. You might be surprised by what you learn when you provide a comfortable quiet environment and a loving listening ear.

Get Help if Needed

If your child regularly struggles with falling asleep, staying asleep, snoring, or fatigue, talk to a pediatrician. Sleep challenges are common and often treatable.

The Bottom Line for Parents

Sleep is one of the most powerful tools we have to support our children’s growth, learning, and emotional well-being. By helping kids develop healthy sleep habits now, we’re giving them a foundation that supports them throughout childhood—and beyond.

Need Some Extra Resources? Here Are a Few...

Wellness, Sleep, and Circadian Network: https://www.sleephealth.org/children

Sleep Foundation: https://www.sleepfoundation.org/children-and-sleep

How Much Sleep Does My Child Need?: https://www.seattlechildrens.org/health-safety/nutrition-wellness/good-night-sleep-routine/