Content by Pediatric Nurse Practitioner:
Jen Eppinger, CPNP-PC
Good sleep is one of the most important building blocks for your child’s health, mood, and learning, especially during the busy school year. Did you know that elementary students should be getting 9–12 hours of sleep each night?
Why Consistent Bedtimes Matter
Having a consistent bedtime is key. Going to bed and waking up around the same time each day helps your child’s body recognize when it’s time to rest and recharge. This applies to weekends too!
Create a Screen-Free Sleep Zone
Another important step is keeping screens out of the bedroom. TVs, tablets, and phones give off light that signals the brain to stay awake, even when kids feel tired. This can lead to poor sleep quality.
For better rest, aim for 1–2 hours of screen-free time before bed. Screen-free ideas include:
- Reading together or independently
- Listening to soft music, audiobooks, or kid-friendly podcasts
- Drawing, coloring, or doing puzzles
- Practicing deep breathing or mindfulness exercises
Build a Predictable Bedtime Routine
A predictable bedtime routine can make a big difference. Doing the same steps each night helps children feel calm, safe, and ready for sleep.
A simple routine might include:
- Brushing teeth
- Putting on pajamas
- Reading together for about 20 minutes
- Lights out and goodnight
Younger children often love routines, and older kids benefit from them more than they may admit. A calm, screen-free routine is a powerful way to support your child’s overall health.
Did You Know? Poor Sleep Can Affect:
- The immune system – making it harder for kids to fight off illness
- Memory – impacting how well they remember what they learn at school
- Metabolism and hormones – affecting energy, growth, and hunger
- Emotional regulation – leading to poor decision-making and less impulse control
- …and so much more!
Supporting healthy sleep habits now can make a lasting difference in your child’s well-being, both in and out of the classroom.
We’re Here to Support Your Child’s Health
Healthy habits, including good sleep, play an important role in your child’s physical, mental, and emotional development. The PillarKids Pediatric Care team is here to support your child through every stage of growth and encourage healthy habits that last a lifetime.
Well-child visits, including school and sports physicals, are a great opportunity to check your child’s growth and development, review recommended immunizations and labs, and discuss age-appropriate health, behavior, and safety topics. Sports physicals help ensure your child is ready to safely participate in activities and reduce the risk of injury.
If your child is feeling ill or you have concerns, we encourage you to call. Our team is equipped to answer questions or schedule an appointment when needed. Regardless of insurance status or ability to pay, our goal is to provide high-quality, affordable care for every family.o weekends too!
To schedule an appointment, call one of our Southeast Wisconsin locations:
Clínica Pillar Health de Kenosha:
(262) 771-1700
Clínica de la 14 Avenida de Kenosha:
(262) 771-1688
Clínica de la 22 Avenida de Kenosha:
(262) 771-0070
Clínica de la calle 2 Silver Lake:
(262) 771-1963
Clínica Pillar Health Racine:
(262) 771-0035
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