6 Factors that Affect the Quality of Sleep in Children

a little ginger girl sleeping

Quality sleep is vital to children's physical and mental growth and development. However, numerous factors may disrupt the children's sleep, making getting the rest they need challenging. This blog explores common factors that affect children's sleep quality and offers practical solutions to mitigate them. By identifying and addressing the factors that affect the quality of sleep in children, you can ensure that your children will get the restorative sleep they need for optimal health and well-being.

#1 Bedtime routine

When a child's bedtime routine is disrupted or inconsistent, it can significantly impact their sleep quality. A proper bedtime routine helps children relax, feel more secure, and sets the tone for a restful night's sleep. It includes activities such as:

  • taking a warm bath
  • reading a storybook
  • listening to calming music, etc.

a black alarm clock

Consistency is key, as a predictable bedtime routine helps regulate the child's internal body clock, making it easier for them to fall asleep and stay asleep. When parents prioritize a regular bedtime routine, they set their child up for a more restful and restorative night's sleep. A consistent bedtime routine helps children relax and indicates to their bodies that it is time to sleep.

#2 External factors

Environmental factors such as noise, light, temperature, and uncomfortable sleeping conditions can significantly impact a child's sleep quality. Therefore, you should make sure that their child's room is quiet, dark, and at a comfortable temperature. In addition, you can also use white noise machines or blackout curtains to help your child sleep more soundly.

#3 Nutrition 

Nutrition is another critical factor that affects a child's sleep quality. Certain foods and drinks, such as caffeine and sugar, can interfere with a child's ability to sleep. Avoid giving your child caffeine or sugar-containing foods and beverages before bedtime. Instead, you can offer warm milk mixed with a teaspoon of honey and other sleep-promoting foods such as bananas, cherries, and oats.

#4 Screen time

Screen time can significantly impact a child's sleep-wake cycle, making it harder for them to fall asleep. The blue light emitted by electronic devices such as smartphones, tablets, and computers can cause disruption. Moreover, playing with a tablet can be stimulating, leading to heightened brain activity that can keep a child alert and, therefore, awake. That being said, the best solution is limiting the child's screen time before bedtime, at least one hour before bed. Instead, they can encourage reading a picture book or playing with toys.

A focused mother explaining to her daughter the factors that affect the quality of sleep in children

#5 Physical activity

While regular physical activity is crucial for children's physical and mental health, exercising too close to bedtime can overstimulate a child's body and mind. This makes it harder for them to fall asleep. Therefore, encourage your children's activities earlier in the day or early evening to ensure they have enough time to wind down before bedtime.

#6 Genetics and medical conditions are also crucial factors that affect the quality of sleep in children

Certain medical conditions, such as sleep apnea, asthma, and allergies, can impact a child's sleep quality. If a child has trouble sleeping, consult a healthcare professional to rule out any underlying medical conditions. Treatment and management of these conditions can significantly improve a child's sleep quality.

Genetics can also play a role in a child's sleep quality. Some children may have a genetic predisposition to sleep disorders, such as:

  • insomnia
  • restless leg syndrome
  • sleep apnea

Parents should consult a healthcare professional who can evaluate their sleep patterns and provide appropriate treatment or management if a child has trouble sleeping.

Consider hiring a sleep coach if you have a baby that has trouble falling asleep

Hiring a sleep coach can provide numerous benefits to help solve your baby's sleep problems and improve the quality of sleep in children. Sleep coaches specialize in providing personalized strategies to support healthy sleep habits in babies. They can help you identify the underlying causes of your baby's sleep problems and offer practical solutions to improve their sleep quality. Additionally, a sleep coach can provide support and guidance to parents struggling to cope with the stress of sleepless nights. In short, working with a sleep coach can help your baby establish healthy sleep patterns that will benefit them long-term. Hiring a sleep coach may be the solution if you struggle to manage your baby's sleep problems. That way, your baby gets the rest they need, and you the rest you deserve.

Ways to help your child get decent sleep while on the go

When moving to a different state, falling asleep may be tricky for children, especially toddlers. New and inexperienced parents may even end up regretting this decision, as they don't know how to survive interstate relocation with toddlers. If you intend to move in the near future, think of the solutions way ahead:

  • Create a bedtime routine similar to the one your kid(s) got used to. Maintain a consistent bedtime and wake-up times.
  • Invest in a portable sleep nook where your kid(s) can spend time playing and sleeping.
  • Ask the movers to keep the noise level to a minimum as much as possible.
  • Keep your youngling(s) away from mess, noise, and dirt.
  • Use a favorite stuffed animal or blanket to help your child feel more secure during the move.

 a little girl hiding in a box

Once you settle into your new residence, create a comfortable sleeping environment for your child in their new room. Use familiar bedding, plush toys, and night lights.


To ensure that children get the quality sleep they need for optimal growth and development, it is crucial to understand the various factors that can impact their sleep quality. Parents should take proactive steps to establish a consistent bedtime routine, keep the sleeping environment comfortable, and consult a healthcare professional for any medical conditions. Doing so can help your child get the quality sleep they need to thrive physically and mentally. Prioritizing the factors that affect the quality of sleep in children can significantly impact establishing healthy sleep habits.


About the Author:

Sarah FosterSarah Foster is a professional writer, editor, and consultant for The Gentleman Mover company. She specializes in producing high-quality content that covers a wide range of topics. In addition to her writing, Sarah has a keen interest in exploring the great outdoors and a passion for digital marketing and media.


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