Celebrate World Sleep Day By Teaching Kids About Health Sleep

Ever try reasoning with an overtired toddler? It’s like negotiating with a tiny, very dramatic lawyer who hasn’t had their coffee. Sleep is essential for kids, but getting enough of it isn’t always easy – especially in today’s world of screens, packed schedules and endless bedtime stall tactics. Luckily, there's a great opportunity for you to hit pause and focus on the importance of healthy sleep with your kiddos, and it happens every March: World Sleep Day.

World Sleep Day is a global holiday that raises awareness about the importance of sleep and how it affects overall health. The 2025 theme, "Make Sleep Health a Priority", highlights just how crucial sleep is for growing minds and bodies. For parents, it’s a great opportunity to teach kids why sleep matters and how to build healthy habits that will serve them for life.

In this blog, we’ll dive into what World Sleep Day is all about, why sleep is so important for children and five simple ways to help them get the rest they need – starting tonight!

Most holidays call for celebration, but World Sleep Day encourages something a little different: rest. Instead of balloons and cake, it’s a day to recognize the power of sleep and how it impacts health at every stage of life. Organized by the World Sleep Society, it brings together medical professionals, researchers and advocates to highlight the impact of sleep disorders, promote healthy habits and encourage people to prioritize rest.

While much of the conversation around sleep focuses on adults, children’s sleep health is just as important. Kids rely on consistent, high-quality sleep to support their physical growth, cognitive development and emotional well-being – when they're sleeping, they're growing! But with increasing screen time, schedules that feel like a balancing act and inconsistent routines, getting enough rest isn’t always easy. World Sleep Day is the perfect time for families to reset bedtime habits and help kids build a foundation for lifelong healthy sleep.

This year’s World Sleep Day theme, "Make Sleep Health a Priority," is a reminder that sleep isn’t something to squeeze in when there’s time – it’s a key pillar of overall well-being. Just like nutrition and exercise, quality sleep plays a vital role in physical and mental health. This year’s theme encourages parents and caregivers to take a step back and evaluate their family’s sleep habits, making small but meaningful changes to ensure children are getting the rest they need.

Ask any parent, and they’ll tell you: overtired kids don’t just get sleepy – they get wired. One minute they’re rubbing their eyes, the next they’re bouncing off the walls, fighting bedtime like it’s a battle they refuse to lose. But sleep isn’t just about recharging, and it's not about peace and quiet in the house, either. Quality rest plays a major role in a child’s growth, learning and emotional well-being.

A well-rested child is healthier, happier and better equipped to take on the day. Sleep fuels brain development, supporting everything from memory retention to problem-solving skills. It also strengthens the immune system and helps regulate emotions. Oh, and avoiding cranky mornings before school is a plus, too. 

However, when kids don’t get enough rest, the effects show up quickly. Concentration becomes harder, mood swings become more frequent and energy levels drop. Over time, chronic sleep deprivation can lead to behavioral challenges, weakened immunity and an increased risk of long-term health issues. Studies have even linked insufficient sleep to difficulties in school, hyperactivity and trouble managing stress.

Getting kids to sleep (and keeping them asleep) can feel like an impossible task some nights. While every child is different, a few common challenges tend to come up again and again.

• Trouble falling asleep. Some kids struggle to wind down at bedtime, whether due to excess energy, anxiety or overstimulation from screens and activities.
• Night wakings and nightmares. It’s normal for young children to wake up during the night, but frequent disruptions can make it hard for them (and their parents) to get enough rest.
• Bedtime resistance. Many kids go through phases of stalling, negotiating or flat-out refusing to go to bed. This can happen for a variety of reasons, from fear of missing out to testing boundaries.
• Overstimulation before bed. Bright screens, loud noises and late-night excitement can make it difficult for kids to transition into a relaxed state. A stimulating environment too close to bedtime can keep them wired when they should be winding down.

These challenges are common, but they don’t have to be permanent – the next section will provide you with the tips you need. 

Every child has different sleep needs, and no single routine works for everyone. Parents often know sleep is important but struggle to create habits that actually stick. World Sleep Day is an opportunity to reassess routines, identify challenges and make meaningful changes that help kids get the sleep they need to thrive – here are five simple ways to encourage healthier sleep routines.

Predictability helps kids feel secure, and a structured bedtime routine signals to the brain that it's time to wind down. A relaxing pre-sleep ritual might include dimming the lights, reading a book or listening to calming music. Consistency is key – keeping the same routine every night helps set the stage for better sleep.

The right sleep space can do wonders for a little one who struggles to sleep. Choosing products that are GREENGUARD® Gold and EWG VERIFIED® to keep toxic chemicals out of your little one’s sleep environment ensures your peace of mind as a parent, too! Let your little one help make their sleep area cozy by choosing soft bedding they like, arranging their favorite stuffed animals and keeping their room a sleep-inducing space – cool, dark and quiet.

The blue light from tablets, TVs and phones can interfere with melatonin production, making it harder for kids to fall asleep. A simple rule, like "no screens at least an hour before bedtime," can help regulate sleep cycles. Instead of screen time, encourage activities like drawing, puzzles or quiet reading.

Sunlight helps regulate the body’s internal clock, while physical activity during the day promotes better sleep at night. Time outside, whether playing at the park or going for a walk, can make bedtime smoother. Even natural light exposure through open windows can help reinforce healthy sleep patterns.

Kids are more likely to embrace bedtime when they understand why it matters. Turning sleep into a fun learning experience through books, songs or simple explanations can make a difference. Framing sleep as something that helps them grow stronger, smarter and happier reinforces its importance in a way they can appreciate.

Sleep is one of the most valuable gifts parents can give their children. Building healthy sleep habits takes time, but small, consistent changes can lead to better rest, and World Sleep Day is a great reminder to focus on sleep health – not just for one night, but as a lifelong priority.

Want more tips to get you started? Check out these natural sleep remedies!