Early Bedtimes: Why They’re So Important for Kids
- Jennie Clarke
- Oct 7
- 3 min read
There are so many benefits of healthy sleep! Wouldn’t you agree that food, love, and sleep are among the most important things for our children? Sleep is vital because it can help improve their immune system, coordination, mood, and their ability to learn new skills more easily. But why is an early bedtime so important?
Sleep = Sleep (And More!)
It might sound simple (or maybe it sounds backwards to you), but the more sleep our children get, the more sleep they tend to need—and get. Even just 30 minutes earlier can make a powerful difference.
Our kids have internal biological clocks—their circadian rhythms—that influence when they rest best. The first hours of the night are the most restorative, making early bedtime crucial for giving children the sleep that really counts.
A later bedtime can mean taking away from this precious, high-quality sleep. And when kids are overtired, it actually becomes harder for them to fall asleep. Why? Overtired kids often get a second wind—their bodies release cortisol, making them more alert. This can lead to a snowball effect of night wakings or early mornings, leaving the whole family exhausted.
How Early Bedtime Helps
Solve early morning wake-ups
Reduce night wakings
Aid in lengthening naps
Lower the risk of your child becoming overtired
If you haven’t tried an early bedtime yet, it’s worth a shot—even small adjustments can make a big difference.
The Science Behind Early Bedtimes
It’s not just common sense—research backs it up:
Cognitive Function and Academic Performance: Kids who go to bed earlier and get longer sleep perform better on memory, reading, and problem-solving tasks. Another study found that children with early bedtimes at age 3 did better in reading and math by first grade.
Mood and Behavior: Regular bedtimes are linked to better emotional regulation, less impulsivity, and improved self-control according to a Penn State study.
Gut Health and Overall Wellness: Early sleepers tend to have a healthier, more diverse gut microbiome, which supports digestion, immunity, and overall health.
Early Bedtimes for Working Parents
I get it—getting kids to bed early can feel tricky when you work full-time. A few small steps can make it easier:
Plan meals ahead: Use a crockpot, Instant Pot, or prepped meals so evenings aren’t rushed. Consider serving the kids earlier so that you can honor the early bedtime.
Prep for bedtime the night before: Lay out PJs, towels, and bedtime books to save precious minutes.
Stick to a bedtime routine: A good routine only needs about 30 minutes. Even a shortened version helps kids wind down.
Catch up on weekends if needed: If early bedtimes don’t always happen on weekdays, use weekends to help kids make up for lost sleep.
Even small shifts can make a big difference, helping your child get more restorative sleep and wake up happier and more energized.
Making It Work
Early bedtimes are about setting kids up for success—physically, mentally, and emotionally. It may take a little planning and consistency, but the payoff is huge: better mood, better behavior, improved learning, and healthier bodies.
Sleep isn’t just a necessity—it’s a superpower for growing kids. Give early bedtimes a try, and watch how it transforms your child’s nights (and days!).
My Best,
Jennie Clarke
Founder & Certified Sleep Consultant
Smart Night Sleep
*based in Orlando, FL, but work remotely with families all over the world
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