Sleep Hygiene Tips for Kids: Teaching Lifelong Habits with Play and Routine

Sierra Corbin
May 11
3 min read

Introduction: Why Kids Need Help Learning to Sleep Well

Getting kids to bed is often a nightly battle—but it’s more than just a parenting challenge. Children need sleep to grow, regulate emotions, focus, and develop speech and language. Yet many struggle with sleep disturbances caused by inconsistent routines, overstimulation, or undiagnosed airway issues.

At BreatheWorks, we understand that quality sleep is a foundation for learning and development. When supported by proper airway function, posture, and bedtime routines, sleep becomes a powerful tool for helping kids breathe, sleep, eat, talk, and feel better.

How Poor Sleep Impacts Development

Children who don’t get restorative sleep are more likely to experience:

Behavioral challenges or mood swings
Inattention and ADHD-like symptoms
Delayed speech and language acquisition
Growth and immune system challenges

Often, these children are dismissed as restless, oppositional, or inattentive when the real issue lies in mouth breathing, airway obstruction, or inadequate sleep hygiene.

Spotting the Signs of Sleep Dysfunction in Kids

Look for these red flags

Snoring, gasping, or loud breathing at night
Open-mouth posture while sleeping or during the day
Night sweats or tossing and turning
Dark circles under the eyes
Daytime irritability or difficulty focusing

These may indicate airway dysfunction, which disrupts deep sleep and should be evaluated by a provider trained in speech and language pathology and airway-focused therapy.

How Myofunctional Therapy Helps Kids Sleep Better

Myofunctional therapy uses play-based exercises to retrain nasal breathing, tongue posture, and lip seal—all essential for deep, restorative sleep.

At BreatheWorks, we help children:

Strengthen oral muscles to support closed-mouth breathing
Reduce night-time snoring through tongue and lip coordination
Build diaphragmatic breathing skills for nervous system regulation
Establish calming routines that reinforce breath and rest

This therapy is especially useful for children with speech delays, mouth breathing, or restless sleep.

Sleep Hygiene Tips Tailored for Kids

1. Keep a Consistent Bedtime and Wake-Up Time

Even on weekends, routines signal the brain when it’s time to sleep.

2. Keep a Consistent Bedtime and Wake-Up Time

Include dim lighting, quiet activities, and fun habits like brushing teeth with a song.

3. Use Breathing Games

Try blowing bubbles, humming, or stuffed animal belly breathing to promote diaphragmatic movement.

4. Limit Screen Time

No screens for 1–2 hours before bed. Blue light suppresses melatonin and delays sleep.

5. Encourage Nasal Breathing

Use sticker rewards for catching themselves with lips closed or practicing their nose-breathing skills.

6. Keep the Sleep Space Comfortable and Airway-Friendly

Ensure the room is cool, dark, and free of allergens. Consider elevating the head of the bed if advised.

7. Set Expectations and Keep Bedtime Positive

Use routine charts, visual schedules, and consistent language to reinforce cooperation.

When to Get Professional Help

You should seek an evaluation if your child:

Struggles with chronic mouth breathing or snoring
Wakes frequently during the night or wets the bed past age 6
Shows delayed speech or unclear articulation
Has frequent meltdowns or difficulty paying attention

Our speech therapists use a collaborative model that integrates airway assessment with age-appropriate, engaging therapy.

Final Thoughts: Sleep Is a Skill That Can Be Learned

Healthy sleep isn’t automatic—it’s a skill that can be modeled, taught, and supported. With good routines and attention to airway health, children can build habits that support growth, focus, and learning for years to come.

At BreatheWorks, we empower families with practical tools and evidence-based therapy to create strong foundations for better sleep and brighter days.

Sources:

National Sleep Foundation: Pediatric Sleep Guidelines
NIH: Impact of Sleep on Child Neurodevelopment
ASHA.org: Pediatric Myofunctional Therapy and Speech Disorders
BreatheWorks.com: Whole-Child Therapy Model for Sleep and Speech