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As a parent, you likely already know the importance of a good night’s sleep for your child. Getting quality sleep not only helps them grow and develop, but it can also influence everything from their mood, to their behavior, to their ability to concentrate during the day. It’s easy to see the benefits of sleep for your little one, but actually establishing and maintaining healthy sleep habits can be challenging.
Ultimately, good sleep hygiene isn’t just about setting an early bedtime; it involves a combination of several strategies that can help create the ideal environment for restful and uninterrupted sleep. If you’re looking for ways to instill healthier sleeping habits in your children, read on for 10 effective strategies that you can start implementing.
1. Encourage physical activity during the day.
Children and adolescents should aim to get at least 60 minutes (1 hour) or more of moderate-to-vigorous physical activity every day, which can include a variety of activities such as biking, running, gymnastics, or playing at the playground. Getting their energy out during the day can help them ease into sleep — just be sure to avoid vigorous exercise close to bedtime as it can interfere with the process of winding down.
2. Avoid naps for school-aged children.
If your child is school-aged, naps should be discontinued to support sleep readiness at bedtime and to help condense sleep for nighttime.
3. Avoid caffeine.
For children under 12, avoid giving them caffeinated drinks or food, especially close to bedtime. And keep in mind, chocolate and some coffee-flavored foods contain caffeine too!
4. Limit fluids before bed.
Limiting your child’s intake of fluids before bedtime can help minimize the likelihood of nighttime bathroom visits that disrupt their sleep.
5. Limit screen time before bed.
The blue light emitted from these devices can interfere with the production of the sleep hormone melatonin, so try to reduce your child’s exposure to screens, including TV, computers, tablets, and smartphones, at least one hour before bedtime.
6. Establish a consistent bedtime routine.
Create a regular bedtime routine that includes calming activities and encourages rest and relaxation, such as reading a story, taking a warm bath, listening to calming music, and/or using guided prompts to ease your little one into a state of relaxation. Consistency is key, so try to follow the routine at the same time every night. You can even reinforce your family’s routine with a visual schedule that includes a picture or drawing of each part of the routine so that your child can follow along every night.
7. Make sure your child’s bedroom is sleep-ready.
Create an optimal sleep environment for your child by ensuring their bedroom is dark, quiet, and cool. Use comfortable bedding and a supportive mattress for your child to aid in more restful sleep, and if they’re uncomfortable with the dark, consider using a nightlight.
8. Set a consistent wake-up time.
Establish a consistent wake-up time, even on the weekends, as this will help regulate your child’s internal clock.
9. Monitor sleep duration.
Be aware of age-appropriate sleep duration recommendations, and ensure your child is getting the recommended amount of sleep:
- Newborns (0-3 months):
- Recommended Sleep Duration: 14-17 hours per day, including naps.
- Infants (4-11 months):
- Recommended Sleep Duration: 12-15 hours per day, including naps.
- Toddlers (1-2 years):
- Recommended Sleep Duration: 11-14 hours per day, including naps.
- Preschoolers (3-5 years):
- Recommended Sleep Duration: 10-13 hours per day.
- School-Age Children (6-12 years):
- Recommended Sleep Duration: 9-12 hours per day.
- Teenagers (13-18 years):
- Recommended Sleep Duration: 8-10 hours per day.
10. Seek professional help if needed.
If your child consistently struggles with sleep-related concerns, consult with a pediatrician or a behavioral health expert for further guidance. At Little Otter, our team of experts can provide the support and guidance you need to help your child achieve a better night's rest.
Remember, every child is unique and each will respond differently to various sleep strategies, so it’s important to understand that what works for one child may not work for another. For some, a strict bedtime routine may work wonders, while others may need more physical activity during the day to tire them out before it’s time to go to sleep. It may take some trial and error, and adjustments along the way, to find the strategies that work best for your family, but consistency and patience are key elements in this process.
And if you’re looking for additional help, Little Otter is here to help your family navigate bedtime struggles.
References:
- https://health.ucdavis.edu/children/patient-education/bedwetting-solutions
- https://aasm.org/advocacy/position-statements/child-sleep-duration-health-advisory/
- https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- American Academy of Pediatrics: https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Caffeine_and_Children-131.aspx
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