Getting enough high-quality sleep is extremely important for the health and well-being of children. During sleep, the body repairs itself, consolidates memories, and releases hormones that are vital for growth and development.
Sleep also impacts a child’s mood, behavior, attention, learning, and overall mental health. Unfortunately, many kids today do not get enough sleep or have poor sleep habits, which can negatively affect their physical health, mental health, and school performance. Establishing healthy sleep habits early in childhood is important to ensure your kids grow up to be healthy and happy.
Here are a few evidence-based tips to help your kids sleep better.
1. Stick to a Consistent Bedtime Routine
A consistent yet relaxing bedtime routine is one of the most effective ways to improve your child’s sleep. Ensure that their routine is the same every night and incorporate calming activities like bathing, brushing teeth, reading books, and listening to soft music.
Try to start the routine at around the same time each evening when signs of sleepiness usually start to show. Over time, your child will associate the bedtime routine with feeling sleepy. Sticking to the routine nightly will help regulate their circadian rhythm.
2. Create a Sleep-Friendly Environment
Make sure your child’s bedroom has an environment conducive to sleeping. Pay attention to these areas:
i. The quality of a child’s mattress can greatly affect their sleep. Consider investing in a high-quality mattress. Brands like The Mattress Factory offer a range of options designed to support healthy sleep for children of all ages.
ii. The right pillow is just as essential as the mattress. Ensure your child’s pillow supports their neck and is appropriate for their preferred sleep position (e.g., side, back).
iii. Keep the room at a comfortable temperature between 65-70°F. Cooler room temperatures signal to the brain that it’s time for bed.
iv. Install room-darkening curtains or blackout shades to block outside light from streetlamps, neighbors’ homes, etc. Ambient light can disrupt melatonin production and sleep cycles.
v. Use a white noise machine or fan to provide a soothing background sound that will dampen unpredictable noises that could startle your child awake.
vi. Remove electronic devices like TVs, tablets, and smartphones from the bedroom, as the blue light emitted from these screens suppresses melatonin.
vii. A calming bedroom color, like soft blues or greens, can enhance sleep readiness. Avoid overly stimulating colors or busy decorations that might distract or energize the child.
Keeping these tips in mind sets the stage for deeper, uninterrupted sleep.
3. Set Appropriate Bedtimes Based on Age
Make sure your child’s bedtime is age-appropriate. The National Sleep Foundation recommends the following bedtimes:
- Infants (4-12 months): 12-16 hours (including nap times)
- Toddlers (1-2 years): Between 11-14 hours
- Preschoolers (3-5 years): Between 10-13 hours
- School-age (6-12 years): Between 9-12 hours
- Teens (13-18 years): Between 8-10 hours
Setting an appropriate bedtime ensures kids get the amount of sleep their growing body needs.
4. Keep Wake Times Consistent, Including Weekends
In addition to a regular bedtime routine, it is crucial to keep your child’s wake times consistent, even on weekends. Children’s biological clocks thrive on regularity. Allowing them to sleep in late on weekends can disrupt their circadian rhythm.
Try to avoid letting your child sleep more than 1-2 hours past their normal weekday schedule. On weekends, you may need to gently wake them close to their usual time to keep their schedule on track.
Sticking to a routine synchronizes their body clock and makes them sleepy at an appropriate bedtime.
5. Limit Caffeine and Sugar Before Bed
Avoid giving your child foods and drinks with caffeine or high sugar content several hours before bedtime. Caffeine and sugar can stimulate the body by over-activating the nervous system, which makes it difficult to fall asleep.
Food and drinks like coffee, tea, soda, chocolate, and some medications contain caffeine. Ensure these food items are avoided 4-6 hours before bedtime.
Sugar can also cause an energy spike and interfere with sleep. It’s best to avoid sugary treats or desserts before bed and stick to healthy snacks like whole grains, protein, and veggies.
If you are allowing them treats, make sure to time the consumption of caffeinated and sugary items earlier in the day.
6. Help Older Kids Unwind Before Bed
As children grow into preteens and teens, it can become more challenging for their active minds and bodies to power down at night. Make the hour before bedtime a screen-free opportunity to help them calmly transition into sleep mode.
Activities like reading books, listening to soothing music, taking a warm bath, trying gentle yoga stretches, practicing deep breathing, journaling, or drawing can induce relaxation. Also, ensure they avoid stimulating games, TV shows, or texting friends right before bed, as these can activate the mind.
Help your child disengage from the day’s activities and thoughts so they feel ready for sleep. Teaching them techniques to clear their mind, reduce anxiety, and unwind.
7. Ease Nighttime Fears
Many children experience fears about sleeping alone or have nightmares that disturb their slumber and emotional well-being. If bedtime anxiety is an issue, spend time addressing their worries before bed. Here are a few things you can do:
- Reassure them about safety precautions in the home and that you are close by.
- Let them sleep with a special stuffed animal, blanket, or night light for comfort.
- Avoid letting them watch scary movies or TV shows, especially before bed.
Manage anxiety proactively with calming bedtime routines so they can relax into sleep instead of working themselves up. If fears persist, consider professional counseling to uncover the roots of their anxiety and build coping skills.
Conclusion
Getting kids on a healthy sleep routine is crucial for their growth, development, and well-being. Make sleep a priority by setting age-appropriate bedtimes, creating a consistent schedule, limiting sugar and caffeine, and addressing anxieties. If you enforce good sleep habits early on, your children are more likely to continue those habits into adulthood. The tips provided will help your kids sleep soundly in the long term.
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