5 Proven Sleep Tips That Help Both Kids and Parents Get Better Sleep
Looking for proven sleep tips for kids and adults? These real-world, gentle Sleep strategies help babies, preschoolers - and exhausted parents - get better sleep.
Because Rested Kids + Rested Parents = a Happier Household.
Interview by Nadine Stille with expert insights and knowledge from Rosalie Kassen (RN, BN), pediatric sleep consultant and founder of Plume Sleep.
Sleep feels like the default topic in every parenting conversation for a reason: when no one’s resting, nothing runs smoothly. Right?
After following pediatric sleep consultant Rosalie Kassen (RN, BN) for years, I reached out for personal help as baby #2 approached and our preschooler’s sleep struggles called for a gentle reset. Within weeks, my eldest drifted off solo, our new ritual of deep breaths and calming affirmations steadied my own racing mind, and my husband and I finally reclaimed some much-needed us-time.
Rosalie isn’t just any “sleep person.” As a registered nurse with more than a decade of clinical experience, two kids of her own, and the founder of Plume Sleep, she combines evidence‑based approaches with a warm, judgment‑free style that meets families exactly where they are.
Her mission? To turn bedtime into a calm, connected routine that actually sticks - whether you’re settling a toddler, taming a preschooler’s stall tactics, or reclaiming your own eight hours.
In the interview below, Rosalie shares her best insights into five proven sleep tips that help both kids and parents get better sleep. If you’re ready to swap exhaustion for energy - and maybe steal back a little grown‑up evening - read on.
Rosalie Kassen is a Registered Nurse, Pediatric Sleep Consultant, and Founder of Plume Sleep.
Rosalie, thank you so much for dedicating time away from your full schedule to chat about how to get better sleep. Before we dive into your better sleep tips for kids and adults, lets start with:
What inspired you to become a kids’ sleep consultant?
“Before launching Plume Sleep, I spent over a decade as a Registered Nurse. After having my own two kids and navigating the sleep deprivation that came with them, I realized I was not the only one struggling.
I created Plume Sleep to offer the high touch, in depth, judgement free support I wish I had had access to. Today, we help families find rest again on their terms, with a plan that works for their child and their parenting style.”
What are some of the biggest sleep challenges you see families face, both for kids and for parents?
“One of the most common challenges is simply not getting enough sleep - for both children and parents. In little ones, this often shows up as emotional dysregulation, increased clinginess, crankiness, and frequent meltdowns.
For parents, sleep deprivation can lead to mood changes, increased stress, difficulty concentrating, relationship strain, and a sense of disconnection from the parenting experience they envisioned.
Most families reach out when they’ve hit rock bottom, beyond survival mode, and are truly ready for change. Sleep deprivation affects the entire family, and solving it is about more than just rest. It’s about reclaiming calm, confidence, and connection.”
Why is a consistent sleep routine so important?
“Newborns, infants, toddlers (and even adults!) thrive on consistency and predictability. A regular routine helps prepare the body and brain for sleep, reducing resistance, and building sleep confidence.
That said, consistent doesn’t mean rigid.
One of the biggest concerns I hear is that a routine will limit spontaneity or flexibility. But ironically, once a routine is in place, flexibility becomes easier. Kids who feel secure in what to expect tend to adapt better when plans change.”
What are 5 ways to get better sleep? Can you walk us through your top sleep tips for kids - AND their parents - that help them wind down for a restful night?
“Sure, here we go:
1.Get the timing right
Sleep pressure is real. If your child naps too late or is under/over-tired, falling asleep becomes harder. Matching their schedule to their biological sleep needs makes a big difference.
For adults: if you need 7 hours of sleep but are in bed from 9 PM to 6 AM, you might spend more time tossing than sleeping. Try logging how much sleep you’re actually getting and match your time in bed accordingly.
2. Dim the lights
Lower the lights about an hour before bed. This signals to the brain that sleep is approaching. For kids, aim for screens off 1–2 hours before bed. For adults, try at least 30 minutes screen-free.
3.Create a predictable routine
Choose 4–5 simple steps (e.g., bath, PJs, brush teeth, books, cuddles) and do them in the same order each night. This signals to the body that sleep is coming. Adults benefit from a similar wind-down routine too!
4.Incorporate a bath (if it works)
A warm bath can help lower core body temperature and promote better rest, but only if you AND your child enjoy it. If bath time causes stress, it’s okay to skip it and you can use a warm wash cloth instead to cue a shift in the day.
5.Make bedtime feel enjoyable
Bedtime should feel calm and connective, not rushed or chaotic. Focus on connection more than perfection. Whether it’s a silly moment brushing teeth or a story in bed, that connection helps everyone wind down. My kids love a slow massage at bedtime, and I often use deep breathing to quiet my own racing mind.”
Which tip tends to make the biggest difference right away?
“Nailing the timing of sleep. When we align naps and bedtimes with a child’s natural rhythms and their unique sleep needs, falling asleep becomes much easier (whether it's supported or not!).”
Any advice for the exhausted parent reading this right now?
“You're not failing. You're not doing it wrong. You're doing your best.
Sleep doesn’t come easily to every child and that’s okay. There is a way out of the exhaustion, and it doesn’t have to involve cry-it-out or parenting in a way that feels out of alignment for you. You and your child both deserve rest. If you’re ready for change, there are simple, effective steps you can take starting now.”
What’s a common sleep mistake or myth you keep encountering?
“Oh, I have a few:
Myth: “Every night waking equals hunger.”
“Especially with breastfed babies, this one’s common. While feeds are important, not every wake is due to true hunger. Constant overnight feeding can actually sometimes disrupt sleep further.”
Myth: “Never wake a sleeping baby.”
“Sometimes we do need to wake them to protect nighttime sleep, balance naps, or ensure they’re getting enough calories during the day. Sleep begets sleep… until it doesn’t.”
Myth: “Sleep training = cry-it-out = attachment issues.”
“Sleep training isn’t just about independent sleep. It’s about supporting sleep in a holistic way—nutrition, environment, daytime structure, and emotional readiness. Babies cry to communicate. That might be from being hot, cold, bored, overstimulated, or just unfamiliar with their sleep space. When we introduce a new sleep environment, some protest is normal. But that doesn’t mean we’re abandoning them or harming attachment.”
What advice do you have for parents who find it difficult to maintain a new routine?
“Start small. Pick one or two changes to focus on first and give it time. Consistency is key, not perfection. And if you fall off track? That’s okay. Start again the next night, no guilt needed.”
Do you have any calming rituals or tools that make bedtime feel less chaotic and more peaceful?
“Yes! I love using a calming mantra or “sleep phrase” with little ones something short and predictable they hear every night. It becomes a cue for their body that sleep is near.
I’m also a huge fan of “connection before correction.” Build in 10 minutes of focused 1:1 time with your child before the routine starts. Let them lead. Follow their play. Observe and narrate. It fills their emotional cup, reduces stalling, and sets up the routine for success.
And for parents? Take 10.
Check in with your partner. Or yourself. Breathe. Reflect. Journal. Just be. Because your calm helps create theirs.”
Small steps towards better sleep for everyone in your home
Sleep isn’t just about getting through the night - it’s about building the kind of rest that restores, connects, and carries your whole family through the day ahead.
Like any new skill, better sleep takes time, practice, and sometimes support. Whether you start with just one of Rosalie’s sleep tips or try them all, small changes can lead to big shifts. So be gentle with yourself, stay consistent, and remember: you don’t have to do it alone.
For free sleep resources and more support from the Plume Sleep team, I encourage you to check out their website and explore their Resource Library.
Here’s to calmer evenings, deeper rest, and waking up ready for whatever comes next.
You’ve got this.