Make sufficient sleep a family priority. Understand the importance of getting enough sleep and how sleep affects the overall health of you and your children. Remember that you are a role model to your child; set a good example.
Staying up all night with your teen to edit his or her paper or pulling an all-nighter for work yourself isn't really sending the right message. Making sleep a priority for yourself shows your children that it's part of living a healthy lifestyle—like eating right and exercising regularly. Keep to a regular daily routine. The same waking time, meal times, nap time, and play times will help your child feel secure and comfortable, and help with a smooth bedtime.
For young children, it helps to start early with a bedtime routine such as brush, book, bed. Make sure the sleep routines you use can be used anywhere, so you can help your child get to sleep wherever you may be. Be active during the day. Make sure your kids have interesting and varied activities during the day, including physical activity and fresh air. Monitor screen time. The AAP recommends keeping all screens—TVs, computers, laptops, tablets, and phones out of children's bedrooms, especially at night.
Create a Family Media Use Plan and set boundaries about use before bedtime. Create a sleep-supportive and safe bedroom and home environment. Dim the lights prior to bedtime and control the temperature in the home. Don't fill up your child's bed with toys. Keep your child's bed a place to sleep, rather than a place to play.
One or two things—a favorite doll or bear, a security blanket—are okay and can help ease separation anxiety. See Suitable Sleeping Sites for more information specifically for babies under 12 months of age.
Realize that teens require more sleep , not less. At the same time, most high schools require students to get to school earlier and earlier. The AAP has been advocating for middle and high schools delay the start of class to a. It is important that parents and local school boards work together to implement high school start times that allow teens to get the healthy sleep they need.
Don't put your baby to bed with a bottle of juice, milk, or formula. Water is okay. Anything other than water in the bottle can cause baby bottle tooth decay. Feed or nurse your baby, and then put him or her down to sleep. As new parents quickly learn, the well-being of everyone in the household can depend on how well their baby sleeps. Babies spend more time in REM sleep and their sleep cycles are shorter than adults. Time spent in REM sleep decreases and sleep cycles get longer as kids get older.
By the time kids start school, one complete sleep cycle lasts about 90 minutes, which is similar to an adult's.
For kids of all ages, set up a bedtime routine that encourages good sleep habits. These tips can help kids ease into a good night's sleep:. Reviewed by: Mary L. Gavin, MD. Keep the lights dim. Infants 4 to 12 months At this age, babies sleep an average of 14 hours a day, but anything less or more can be normal for your baby. Healthy sleep habits for your infant: Maintain a regular daytime and bedtime sleep schedule as much as possible.
A consistent bedtime routine is important. This can lead to tooth decay. At around 6 months, if your baby wakes at night and cries, go check to see if there is anything wrong, such as being too cold or too warm, but try not to take them out of the crib. This helps your baby learn how to self-soothe, important steps toward falling back to sleep on their own. Toddlers 1 to 2 years Most toddlers sleep between 11 and 14 hours in a hour period. The routine you established during the first year is even more important for your toddler.
Avoid naps that are too late in the day, because at this age, they can affect nighttime sleeping. Help your child wind down about half an hour before bedtime with stories and quiet activities. Be gentle but firm if your child protests. Keep the bedroom quiet, cozy, and good for sleeping, such as keeping the lights dim.
Soft, soothing music might be comforting. Security items such as a blanket or stuffed animal are often important at this age. Children 3 to 5 years Preschoolers typically sleep about 10 to 13 hours a day. Avoid screens before bedtime. Some children will try to delay bedtime. Set limits, such as how many books you will read together , and be sure your child knows what they are. Tuck your child into bed snugly for a feeling of security. If your child has nightmares, reassure and comfort them.
What are some common sleep problems? Separation issues : Your child may have difficulty relaxing and going to sleep if they feel upset that you are not there. Try an extra long cuddle before bedtime, a security object such as a blanket or stuffed animal, or leaving their door open when you put them to bed. Nightmares : Most children will experience nightmares at one time or another.
Nightmares can happen after a stressful physical or emotional event or can be caused by fever. Your child may call out to you for comfort.
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