Because sleep influences every area of a child's development (e.g., physical growth, emotions, behavior, and so on), developing appropriate sleep patterns is critical to improving overall health and wellness. Sleep deprivation has an impact on children's capacity to focus, manage their emotions, and learn.
On the other hand, children who practice good sleep hygiene tend to be better behaved, more successful in school, and have a stronger immune system, which means they are less likely to get sick. Continue reading for advice on how to help your family develop appropriate sleeping habits.
How much sleep do children require?
Sleep requirements for children vary by age, according to the Centers for Disease Control and Prevention. Here are the daily sleep guidelines for each age group:
- 14 to 17 hours for a newborn (birth to 3 months)
- 12 to 16 hours for an infant (4 to 11 months).
- 11 to 14 hours for a toddler (1 to 2 years)
- Preschool/Kindergarten (10 to 13 hours): 3 to 5 years
- 9 to 12 hours every day for students aged 6 to 13.
- Teenagers (aged 14 and up): 8 to 10 hours
Tip #1: Put away electronic devices before going to bed.
Using screens before bed is one of the most significant impediments to proper sleeping patterns. We are continually engaging our brains while we stare at screens. When our brain is continually "on," it is more difficult to fall asleep. Furthermore, research shows that screen light can delay the release of melatonin, our body's sleep hormone.
Try these tips to help youngsters develop better sleeping habits:
- Screens should be turned off an hour before bedtime.
- Taking down screens in the bedroom
- Developing a bedtime ritual that does not involve screens
Tip #2: Try not to overschedule your children.
Many school-age children have packed schedules. They go to school, participate in daily activities or socialize with friends, and finish their homework. With dinner and a shower, sleep is eventually pushed back. It may be worthwhile to examine how significant some activities are to your family. More leisure time on the family calendar can help everyone receive the rest they require.
The same may be true for babies and toddlers, who do not obtain the same quality of sleep while traveling as they do at home. Try not to feel guilty about declining an activity in order to stay home for naps and bedtime.
Tip #3: Establish a nighttime ritual.
A consistent bedtime ritual not only soothes a child, but it also signals the brain to shut down. It's also an opportunity for caregivers and children to interact and end the day by talking, reading, or enjoying a relaxing activity together.
Bathing, brushing teeth, reading (real books, not e-readers), listening to stories or soothing music, coloring, journaling, or practicing some deep breathing exercises could all be part of a child's nighttime routine.
Determine the ideal bedtime routine for your child and try to stick to it. It's common and acceptable to fall off track, but try to get back on course as soon as possible. Alternatively, if the schedule isn't working for your family, switch things up to see what does.
Tip #4: Set strict limits with your children.
You already know that good sleep hygiene is essential for children. So, what do you do when your child refuses to go to bed on time or your adolescent complains that you're ruining their life by not allowing them to take their phone to bed?
When it comes to creating boundaries, keep in mind that children actually crave them. Maintaining clear boundaries lets children know what to expect, which makes them feel safe and comfortable. If the expectations keep changing, they may become unpredictable and more likely to put you to the test. So, try to maintain your composure.
Setting limitations to encourage good sleeping habits:
- If you're working on independent sleep with your toddler, remain consistent by taking them back to their room every time they wake up. Reward the behavior by giving them something they like. For example, if your child sleeps in their own bed for one night, they can earn an additional bedtime story the following night.
- Toddlers and younger school-age children: Provide a limited amount of "bedtime passes" that can be used for drink refills, queries, toy requests, and any other imaginative reasons youngsters can think of to get out of bed. When the passes are utilized, they are gone till the next night. (Of course, use your discretion to make any exclusions, such as
- Try plugging phones and other devices into a family charging station 1 hour before bedtime—no exceptions. And, instead of relying on phones for alarms, consider an old-fashioned alarm clock.
