Many parents and carers face sleepless nights thanks to a child who wants to stay up late. These night owl tendencies can leave parents exhausted and frustrated. If you have a child who fights bedtime or wakes frequently at night, there are things you can try to restore sanity and order in your home. With some simple adjustments, you can help your night owl child get better rest—and you can get some much-needed sleep, too.
Understand the Night Owl Tendency
Some children are naturally inclined to go to bed later and sleep later into the morning. This preference for a later sleep schedule is their chronotype or circadian rhythm. It’s biological, much like being right or left-handed. For night owls, their bodies release melatonin later in the evening, making it physically difficult for them to fall asleep earlier. This owl tendency is especially common in tweens and teens as puberty shifts their circadian rhythms. Foster children may also struggle with sleep schedules as they adjust to a new home environment. While you can’t force your night owl’s internal clock to change, you can encourage better sleep habits.
Set a Consistent Bedtime
Set a reasonable bedtime that works for your family’s schedule. For night owl children, this may be later than the “typical” bedtime. But be firm that they need to wind down and get ready for bed at the set time. Making bedtime the same time each night helps promote their natural release of melatonin.
A consistent pre-bed routine is also key. Activities like taking a bath, brushing teeth and reading a book signal to their body and brain that sleep is coming soon. Stick to the routine every night so it becomes a habit.
Limit Electronics Before Bed
Electronic devices like phones, tablets and TVs can disrupt sleep by overstimulating the brain. Their blue light tricks the body into thinking its daytime, suppressing melatonin. Set a cutoff time at least one hour before bed when all electronic devices must be turned off. Charge devices outside the bedroom overnight.
Try reading books or magazines instead of screens to wind down. Keep bedrooms device-free sanctuaries for rest. Limiting electronics is one of the most effective ways to improve sleep quality.
Make the Bedroom a Sleepy Space
Our environment impacts our sleep. Make sure your child’s bedroom has the right conditions for sleeping. Keep it cool, dark and quiet. Use blackout curtains or an eye mask to block light. Try a white noise machine to drown out household sounds. Declutter and remove distractions. The space should be simple, peaceful and exclusively used for sleep.
Be Patient and Consistent
Change won’t happen overnight. It takes time and consistency to shape new sleep habits. Stick with the same routine every evening, even if your child resists at first. With time, the new pattern will start to “reprogram” their body clock. Celebrate small successes like getting to bed 15 minutes earlier. Seek support from your partner, family members or your fostering agency, such as Fosterplus, so you don’t feel alone.
While having a night owl child presents challenges, there are effective ways to manage the problem. With patience and consistency, you can encourage better sleep habits so everyone gets the rest they need.
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