Two quick checks. No judgment.
Sleep is your kid's secret weapon. Run Coach Z's two-minute checks to see how rested they really are — and how easy their bedtime setup makes it. Tap your answers, get an instant game plan.
Is my kid actually rested?
Even a full night can come up short if the quality is off. Quick check — no judgment, just a game plan.
How old is your kid? (sets the target)
Coach's target: ages 3–5 need ~10–13 hrs, ages 6–12 need ~9–12 hrs every night.
On a school night, how long do they actually sleep?
Mornings — how hard is it to wake them for school?
Weekends — how much later do they sleep vs. school days?
By late afternoon/evening, they're usually…
Do they doze off when it's not bedtime (car, couch, class)?
Even after a full night, do they wake up refreshed?
Trouble concentrating, forgetfulness, or extra irritability lately?
How's my kid's sleep hygiene?
Sleep hygiene is just the habits and setup around bedtime — the part you actually control. Let's check your lineup.
Bedtime — same time most nights?
Wake-up time — consistent, weekends included?
Screens in the last hour before bed?
Devices in the bedroom overnight?
The hour before bed, the lights are…
The bedroom at night is…
Is there a calming routine — same steps, same order?
Caffeine or sugary treats after dinner? (watch hidden caffeine: chocolate, sodas, iced tea)
Daytime — outdoor light and active play most days?
General guidance for parents, not medical advice. Want the full routine? Run Coach Z's Sleep Playbook →