By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA
I am sure most parents, family members, or caregivers can relate…if your child doesn’t sleep well, neither do you. And when you do wake up, all groggy and sluggish, notice how the day just feels harder to get through? You and your kid(s) might be more irritable the next day, struggle to focus, or get overwhelmed by even the smallest things. Burnt waffles and a spilled gallon of milk is all it takes for WWIII to break loose in the kitchen before the clock strikes 7am. (I’ve given you a peek into my own home after a rough, sleepless night with my 2-year-old!)
That’s because sleep isn’t just about resting—it plays a huge role in emotional health, too. When kids don’t get enough quality sleep, it can affect their mood, stress levels, and overall well-being, not to mention yours, too!
Let’s dive into how sleep and stress are connected and explore simple ways to help your kiddo unwind before bed for better sleep and a brighter mood.
Sleep: A Child’s Superpower!
Did you know that sleep is basically a superpower? Yup. It helps kids grow, keeps their brains sharp, and boosts their mood. Think of it like recharging a superhero’s energy overnight. When kids get good sleep, they wake up ready to take on the world—whether that’s conquering math homework, scoring goals in soccer, or just having a confident day at school.
But when they don’t get enough sleep, their “superpowers” get zapped. When overtired, children are more likely to have emotional outbursts, feel anxious, or struggle with problem-solving. Their bodies also produce more of the stress hormone cortisol, making it even harder to relax. This creates a cycle—stress makes it hard to sleep, and poor sleep increases stress. Sleep and mood go hand in hand, so making sure kids get enough rest is one of the best ways to help them manage stress and emotions.
The good news? As a family, you can all take small, intentional changes to set the stage for quality sleep and emotional balance.
6 Best Practices for Managing Stress and Sleep
1. Stick to a Morning Routine
Children thrive on consistency, even if they sometimes resist structure. A predictable morning routine creates a sense of security and sets a positive tone for the day. Try to wake your kids up at the same time each morning and follow a familiar sequence—perhaps breakfast first, then getting dressed, or a quick stretch before heading out. Adding a fun element, like a five-minute dance party before the school bus arrives, can make mornings enjoyable while keeping them structured.
2. Foster Open Communication
Stress can show up in kids in many ways—withdrawal, temper tantrums, nightmares, or even physical symptoms. When you notice these signs, create a safe space for them to express their worries. Encourage open conversations and reassure them that all emotions are valid. Helping them understand that feelings aren’t "good" or "bad" allows them to process emotions in a healthy way and builds their confidence in coming to you for support.
3. Prepare for Change
Transitions can be overwhelming for children, especially when they’re unexpected. Giving them advance notice about upcoming changes allows them to adjust gradually. If you’re moving to a new neighborhood, for instance, focus on the exciting aspects—exploring new parks, making new friends, or finding a great ice cream shop nearby. By framing change as an opportunity, you help them feel more secure and less anxious.
4. Find the Fun in Stressful Situations
Kids rely on routine and familiarity, so unexpected situations can be stressful. If they have to visit a new doctor’s office, for example, everything from the waiting room to the doctor’s face may feel unfamiliar and scary. Turning stress into play can make a big difference—counting the windows in the building or playing I-SPY in the waiting room can help lighten the mood and shift their focus away from anxiety.
5. Teach Emotional Regulation
Kids look to the adults in their lives for guidance on how to react to situations. They pick up on your facial expressions and tone, so staying calm and grounded can help them feel secure. While it’s natural to have your own worries, modeling patience and self-regulation teaches kids how to manage their own emotions. Encourage mindfulness techniques like deep breathing to help them navigate stressful moments with greater ease.
6. Create a Calming Nighttime Routine
Just like a consistent morning routine, a stable nighttime routine is equally important. Taking time to wind down physically and mentally after a long day is necessary for quality sleep. A few best practices include:
- Set a consistent bedtime. Going to bed at the same time each night helps regulate their body clock and keeps emotions more stable.
- Reduce screen time before bed. Artificial blue light from screens can disrupt melatonin production. Swap screens for calming activities like reading, coloring, or listening to soft music
- Encourage relaxation techniques. Deep breathing, gentle stretching, or reading bedtime stories can help your child let go of the day’s worries.
- Keep it cozy & cool. Keep the bedroom cool, dark, and quiet. Soft bedding, a favorite stuffie, or a weighted blanket can also make bedtime more inviting.
The Big Picture: How Sleep Strengthens Emotional Health
When children consistently get good sleep, they:
- Handle stress more effectively
- Feel happier and less irritable
- Focus better at school and during activities
- Build emotional resilience to handle life’s ups and downs
By prioritizing a stress-free bedtime routine and supporting emotional well-being throughout the day, you’re setting your child up for success. As a busy parent, it can feel overwhelming to add yet another thing to your to-do list, but small, simple changes can make a big impact. Try incorporating just a few of these strategies into your family’s routine—you might be surprised at how quickly your child’s mood, energy, and overall happiness improve. With well-rested kids, mornings become smoother, emotions become easier to manage, and your entire household benefits. Sweet dreams and happy mornings ahead!
By LeAnn Polston, MBA, Senior Brand Manager, Nelsons USA
“Simple things that boost my daughter’s mood: neighborhood walks with our dog Winnie, dance parties to Disney soundtracks, letting her ‘tattoo’ my hand with a washable marker.”
“Quick tips for easy toddler bedtimes: playing duck-duck-goose before bed to burn off excess energy, Rescue Sleep® drops for Kids, white noise machine with ocean waves.”
Little bodies have big feelings. Learn more about how to help kids cope with stress:
Kid-friendly exercises that are fun & calming—yes, really.
“Sleep hygiene”… it’s a thing! What is it, & how does it work?
All schools teach math. But what if they also taught mindfulness? Learn how to make this happen in your community.
Explore our Rescue® range—daily calming essentials designed to support your family’s holistic wellness routine.
