Don’t snooze on getting kids the sleep they need
Want to establish a bedtime routine for your child but just don’t know where to start?
Although the answer doesn’t look the same for everyone, here are some guidelines to help your children get the sleep they need and create long-lasting sleep habits that will benefit them for years to come. Bedtime routines are ideal for any child from infancy through their teen years.
Here are some tips to help develop bedtime routines for your child.
Plan the bedtime routine around the amount of sleep they need per day to support their growth and mental development at various ages.
• Babies ages 6-12 months = 16-18 hours of sleep per day
• Toddlers ages 1-2 years = 14 hours of sleep per day, which includes naptimes
• Children ages 3-5 = 10-13 hours of sleep per day, which includes naptime
• Children ages 6-11 = 9-12 hours of sleep per day
• Preteens and teens ages 12-18 = 8-10 hours of sleep per day.
Sleep is essential for our bodies. Helping your child understand the importance of good, restful sleep is a great starting point to developing a bedtime routine.
When people don’t get enough sleep, their brains and bodies don’t have the chance to replenish, possibly resulting in mental health issues, obesity, high blood pressure, and other health and wellness issues.
Find a wind-down activity. After dinner, find a calm, quiet way to wind down that you and your child can enjoy. Consider reading a book together, playing a quiet game as a family, or even watching TV. Keep in mind that some television shows are stimulating, so it’s best to turn off the TV one hour prior to sleep.
It is OK for children to have snacks and drinks prior to bedtime. If your child tends to get hungry or thirsty before bedtime, that’s alright. If your child is potty trained, drinking 6 ounces of fluids prior to bedtime will not interfere with their sleep. When preparing a snack prior to bedtime, keep in mind that the snacks should be low in sugar. Snacks should be consumed 15-30 minutes prior to bedtime to ensure that digestion does not hinder their ability to fall asleep.
Limit caffeine. Children under the age of 16 shouldn’t consume caffeine. It can negatively affect physical growth and mental development. Older children who consume caffeine should limit the amount they drink so it doesn’t affect their sleep. A good rule of thumb is to avoid caffeine after 2 p.m. Having a cutoff time allows the body time to process the caffeine and lessen its effect on sleep.
The average child won’t resist a bedtime routine. And if there are any issues, it just takes persistence. It generally takes around 21-30 days to develop and stick to a bedtime routine.
Sometimes, children are unable to fully settle down at bedtime. If this is the case, it is a good idea to discuss this with their pediatrician, so they can assist in determining the cause and providing solutions to ensure that your child is getting the sleep they need.
