Better Sleep for Growing Minds
Track your child's sleep patterns, get age-appropriate recommendations, and learn expert strategies for healthy sleep habits.
Sleep Recommendations by Age
Get personalized sleep guidance based on your child's age
9-12
hours per night
7:30 PM - 9:00 PM
recommended range
6:30 AM - 7:30 AM
recommended range
Sleep Diary
Track your child's sleep patterns to identify trends and improvements
No sleep entries yet. Start tracking to see patterns over time.
Understanding Sleep Science
Learn how sleep affects your child's development and well-being
Blue light from screens suppresses melatonin production, making it harder for children to fall asleep. The effect is particularly strong in young people whose eyes are more sensitive to light.
Recommendations:
- • Stop screen time 1-2 hours before bed
- • Use blue light filters on devices in the evening
- • Keep devices out of the bedroom at night
- • Replace screen time with calming activities
Melatonin is a hormone that regulates sleep-wake cycles. It naturally increases in the evening, signaling to the body that it's time to sleep. Children's melatonin production can be easily disrupted.
Supporting Natural Melatonin:
- • Maintain consistent sleep schedules
- • Ensure bright light exposure during the day
- • Dim lights in the evening hours
- • Keep bedrooms cool and dark
Quality sleep is essential for children's physical growth, cognitive development, emotional regulation, and immune function. During sleep, the brain consolidates memories, processes emotions, and the body releases growth hormones.
Physical Health
Growth, immune function, and energy restoration
Mental Performance
Memory, learning, and concentration
Emotional Well-being
Mood regulation and stress management
Sleep Hygiene Checklists
Practical tips for better sleep habits
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