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Creating the Ideal Sleeping Conditions for Kids

With the National Sleep Foundation recommending that young children get anywhere between 8 to 13 hours of sleep, their bedrooms should be optimized for a good night's sleep.


When it comes to bedroom design, children share many of the same needs as their parents – particularly, optimizing the space for a good night’s sleep. According to the National Sleep Foundation (NSF), children require anywhere from eight to 13 hours of sleep, depending on their age.

  • Preschoolers (3 – 5 years old): 10 to 13 hours
  • School-aged Children (6 – 13 years old): 9 to 11 hours
  • Teenagers (14 – 17 years old): 8 to 10 hours

Creating Ideal Sleeping Conditions

Now, there are several ways to optimize the bedroom for improved sleep, but it all starts with one simple realization. “Imagine your bedroom as a sanctuary,” recommends the NSF website. “When you walk in—or simply think about your bedroom—it should make you feel relaxed and peaceful.” So, what does this entail?

Minimizing Electronics

Today’s children are more technologically advanced than any generation before them. From video game consoles to smartphones, computers, and tablets, children are surrounded by technology. But there is a time and place for everything. And the bedroom should be an electronics-free space. “Screen time may activate the brain, so limit it in the hours before bed and keep technology out of your child’s room,” says the NSF.

Sound Pollution

“Creating a quiet bedroom environment is key to a full, healthy night’s rest,” according to the NSF. Even small sounds can alert the brain and disrupt good sleep. “Not only can “noise pollution” steal your slumber and make you feel drowsy the next day, there is some evidence that sounds such as those from constant, loud urban traffic or close proximity to an airport may have a negative effect on health.”

To counteract this, consider using a white noise machine or even a fan.

Finding the Ideal Temperature

Just like Goldilocks, it can be difficult to find a temperature that is “just right.” When a room is too hot or too cold, it can disrupt sleep patterns and cause restlessness, resulting in drowsiness. So, what is the ideal sleeping temperature? “Many sleep experts say that a cool room, somewhere around 65 degrees, makes for the best sleep, and research backs this notion,” says the NSF.

Hello Darkness, My Old Friend

Perhaps the most important factor to a good night’s sleep is darkness. “Room darkening shades and curtains can be very helpful for blocking evening light during the summer, streetlights, as well as morning rays (especially handy if you have an early riser),” recommends the NSF. “These can also be useful to darken the room for daytime naps.” Outside mounts are recommended for blackout shades to give you that “cave” effect. Otherwise, there will be light gaps on the left and right sides of the shades.

Simply put, “Managing darkness in the bedroom contributes to better sleep,” says NSF CEO David M. Cloud.

Honeycomb Room Darkening Top Down Bottom Down in Nursery

What’s the Best Window Treatment for a Child’s Room?

When purchasing window treatments for a child’s bedroom, there is a particular consideration that is even more important than light control – safety. The Window Covering Safety Council (WCSC), the Consumer Product Safety Commission (CPSC), and government safety officials recommend that you only use cordless window products in your child’s bedroom. As a member of the WCSC, Next Day Blinds is committed to incorporating the latest and most effective child-safe technologies in our products. In fact, most of our cordless window treatments are Certified Best For Kids.

Our Recommendation: Duofold Blackout Honeycomb Shades

Our duofold blackout honeycomb shades are cordless, which is ideal for safety, and lined with Mylar® to block nearly all exterior light. Plus, the added functionality of the duofold shade, also known as a Top Down/Bottom Up shade, is great for privacy. These window treatments  “can roll down from the top to let in sun, while providing privacy at the bottom,” says Elizabeth Aaron, president of Elizabeth Aaron Interior Design. It’s the “ultimate in flexibility,” adds HGTV blogger Amanda Lecky. Duofold blackout honeycomb shades are the ideal window treatments for you child’s bedroom to ensure a good night’s sleep.


<p>Founded in 1993, Next Day Blinds is a fully integrated, full-service custom window covering company located in Jessup, MD, just 25 miles from Washington, DC, and 15 miles from Baltimore, MD. From sales and design to manufacturing, measuring, installation, and service, we do it all. Our goal is to help you create a better tomorrow by providing a superior result–blinds, shades and shutters that look nicer, last longer, and are there when you want them.</p>