Better Sleep For Kids
Most people are aware that children need more sleep than adults. While the hourly range can vary depending on age, research indicates that children typically require between 8 and 17 hours of sleep. During infancy, sleeping for more than half the day is not uncommon. For example, newborns can sleep anywhere from 14-17 hours throughout the day, which includes naps. Meanwhile, a teenager should aim for 8-10 hours of sleep each night. However, too much screen time and other bad habits can make getting 40 winks harder. Here are 3 tips to help parents reinforce a healthy sleep routine throughout childhood.
1. Consistency is key
Even for babies who may not yet be on a regular sleep schedule, establishing a routine can significantly contribute to prioritizing sufficient sleep. Ideally, parents should focus on helping kids wind down as bedtime approaches. Stopping the use of electronic devices is important, as research shows that the blue light emitted from these items can disrupt circadian rhythms, making sleep harder to come by. Instead, focus on calm pre-bedtime activities, such as reading, to set the scene for a restful night of sleep.
2. Create a comfortable environment
Just as important as turning off screens and slowing down before bedtime is creating the right mood to help kids drift off to dreamland. Experts recommend that bedrooms be designed to be cool, dark, and quiet for optimal sleep preparation. Spaces that are too hot can keep people awake, while excessive light or even too much noise can also prolong the time spent before falling asleep. However, individual preferences still matter, and parents who know a specific child prefers a warmer or cooler sleeping temperature should try to facilitate that need.
3. Avoid disruptive activities
The final recommendation comes with the caveat that parents should make a best judgment decision. For example, a general rule is to avoid naps during the day to improve evening sleep. However, for infants who nap frequently throughout the day, preventing a baby from sleeping during the day doesn’t guarantee better recuperative sleep at night. Still, other recommendations, such as avoiding caffeine or high-energy activities before bed, are smart for both children and adults, as the stimulation can prolong wakefulness.
Seek help when needed
For most parents, creating a healthy sleep routine is more than sufficient to help children fall and stay asleep, but sometimes factors such as anxiety or even obstructive sleep apnea could keep some kids up long past bedtime. If sleep issues arise, seeking guidance from a healthcare provider can be a helpful tool to address problems and promote better sleep for kids.
Sleep role models
Parents also serve as role models for healthy sleep habits. Going to bed at a reasonable time, not getting sucked into smartphone screens, and avoiding snacking or drinking caffeine before bed aren’t just rules that apply to children. All people can benefit from getting more sleep, and parents can help reinforce positive bedtime behaviors. By implementing healthy sleep habits, the whole house will soon be waking up feeling rested and ready for the day ahead.
