4 Everyday Habits That Are Disrupting Kids’ Sleep

Sleep challenges are one of the most common concerns families experience, yet many of the biggest barriers are happening in everyday routines and often go unaddressed.

As BCBAs, we’re in a unique position to notice these patterns because we typically have more consistent face time with families than many other providers. That gives us an opportunity to gently bring up sleep, provide some basic education, and help families connect the dots between sleep and their child’s progress.

The good news is that once you know what to look for, small, supportive shifts can make a meaningful difference for both the learner and their caregivers.

1. Sleeping in on the weekends

It makes sense that families want to let their child sleep in on the weekends, especially if the week has been rough. It can feel like a chance to catch up on sleep. But this difference between weekday and weekend schedules can throw off the body’s internal clock and often makes sleep issues worse.

To keep the circadian rhythm on track, it helps to wake kids up at the same time every day, including weekends. If that’s not realistic, letting them sleep in by about an hour is usually fine. Anything beyond that can start to shift naps and bedtime later, keeping the cycle of sleep difficulties going.

2. Electronics before bed

Using electronics close to bedtime, especially handheld devices, can push sleep later than expected. Scrolling, gaming, or watching videos that automatically play the next one can make it harder for kids to wind down and recognize when they’re tired.

If removing electronics completely feels like too big of a step, switching to something like TV can be a more manageable starting point. It tends to have less of an impact than phones or tablets, and it can help families begin to build a more sleep-friendly routine.

3. High energy activity right before bed

A lot of families encourage kids to run around and “get their wiggles out” before bed, thinking it will help them fall asleep faster. While the intention makes sense, it can actually have the opposite effect.

Research has shown that vigorous exercise within two hours of bedtime can delay falling asleep, in some cases by over 30 minutes. While this study was done with adults, the same idea applies to kids.

Activities like running, jumping, or roughhousing raise the body’s core temperature, which makes it harder to fall asleep.

Movement is great for sleep overall, we just want to time it earlier in the day. Encouraging more active play at least a few hours before bedtime can support better sleep at night.

4. Sleep dependencies

Sleep dependencies are anything a child needs in order to fall asleep, like a parent lying next to them, a TV playing, or specific conditions in the room. These can become a barrier when they aren’t consistent throughout the night.

If something changes, like a parent leaving the room or the TV turning off, kids are more likely to wake up and have trouble falling back asleep. Helping families identify these patterns is an important first step.

From there, you can support them in building new sleep associations that can stay consistent all night, which helps reduce those middle of the night wake ups.

Final Thoughts

Sleep can feel complicated, but many of the biggest challenges come down to a few common patterns that are easy to miss in busy routines.

As BCBAs, by starting simple conversations, sharing small, practical strategies, and helping families make gradual changes, we can play a powerful role in improving sleep. And because we’re often working closely with families week after week, we’re in a position to support follow through in a way that other providers may not be able to.

When sleep improves, it doesn’t just make nights easier. It often leads to more regulated behavior, increased engagement, and stronger progress across goals, making our work more effective and meaningful for everyone involved.