5 Ways BCBAs Can Help Families Get Kids to Sleep Faster

Now that we’ve talked about some of the reasons children may be taking a long time to fall asleep (if you missed last week’s blog, read it here), let’s look at five practical strategies BCBAs can share with families to help support faster sleep onset and smoother evenings.

1. Temporarily move bedtime to match when the child is actually falling asleep

This strategy can feel very counterintuitive to caregivers, but it’s often one of the most effective.

If a child’s bedtime is set for 8:00 p.m. but they consistently aren't falling asleep until 9:15 p.m., families may benefit from temporarily shifting bedtime closer to when sleep is naturally occurring.

As we discussed previously, children who spend long periods awake in bed are getting repeated practice being awake in that environment. The goal is to increase opportunities for the child to successfully fall asleep quickly rather than continue practicing wakefulness.

Once the child is consistently falling asleep within about 20 minutes, caregivers can gradually move bedtime earlier in small increments until they reach their desired bedtime.

2. Encourage consistent wake-up times

One of the most effective ways to support circadian rhythm regulation is maintaining a relatively consistent morning wake-up time, even after difficult nights.

Children’s bodies rely heavily on predictable schedules. When wake times vary significantly between weekdays and weekends, the body’s internal clock can become disrupted, making it harder for children to feel sleepy at an appropriate bedtime.

For families who feel overwhelmed by strict scheduling, even keeping wake-up times within about one hour of each other can still be very helpful.

3. Evaluate naps and “sleep stealers”

Children need enough awake time throughout the day to build adequate sleep pressure before bedtime.

Late naps, long naps, or unplanned daytime sleep can significantly delay nighttime sleep onset. For example, many 2- and 3-year-olds who still nap may need approximately 5–6 hours of awake time between the end of nap and bedtime.

As children get older, naps may begin interfering with nighttime sleep. While there is no exact age when naps should stop, it can be helpful to explore whether daytime sleep is contributing to bedtime struggles in older preschool-aged children.

It’s also important to assess for “sleep stealers,” or brief unintended naps that happen in places like the car after preschool or therapy sessions. Even short naps can reduce sleep pressure enough to affect bedtime.

Helping families identify predictable times these naps occur and problem solve around them can make a meaningful difference.

4. Help families create a calming and predictable bedtime routine

A consistent bedtime routine helps signal to the body that sleep is approaching.

Encourage families to keep the 30 minutes or so before bedtime calm and predictable. Activities like reading books, coloring, puzzles, or quiet play are often more supportive of sleep than electronics or highly active play.

It’s also important to individualize recommendations. Some activities that appear calming for one child may actually increase excitement or stimulation for another.

At the same time, children who get plenty of movement and physical activity during the day often sleep better at night. The goal is not reducing activity, but shifting high-energy play earlier in the day rather than immediately before bed.

5. Practice transitions during the day

Bedtime is full of transitions, many of which involve stopping preferred activities and following directions. Cleaning up toys, brushing teeth, putting on pajamas, and turning off screens can all become difficult moments for children who struggle with transitions.

One helpful strategy is encouraging families to practice transition skills throughout the day, not just at bedtime.

If cleanup routines only happen before bed, bedtime can quickly become associated with demands, frustration, and conflict. Building in low-stress opportunities to practice following directions and transitioning between activities during the day can strengthen these skills over time.

As always, reinforcing cooperation and praising effort during daytime practice can help improve bedtime routines as well.

Final Thoughts

If the families you support are struggling with long bedtimes, it doesn't mean they're doing something wrong. Sleep is influenced by biology, routines, environment, development, and behavior, all interacting together.

The good news is that small, consistent adjustments can create meaningful improvements over time. Helping caregivers understand the factors contributing to delayed sleep onset is often the first step toward calmer evenings, improved sleep, and reduced stress for the entire household.

As with any behavior change, progress with sleep is usually gradual. Encouraging families to make changes consistently and give strategies time to work can go a long way in supporting success.