We’ve all been there, sleepless nights where you would try every trick under your sleeve to make your child ride the rainbow to dreamland, but nothing seems to work. Well, although every kid is different, we’ll point out the do’s and don’ts of healthy sleeping habits for kids and some key points you’re might be missing out on that are causing trouble in your child’s sleep habits and missing the benefits of healthy sleeping.
When a child’s body doesn’t have enough hours to rest, they may feel tired or cranky or unable to think clearly. Also, they might have a hard time following directions or might throw a tantrum, or even have an argument with mommy or daddy over something really silly. A school assignment that’s normally easy may feel impossible, or they may feel clumsy playing their favorite sport or instrument.<
One more reason to get enough sleep: If they don’t, they may not grow as intended. That’s right; researchers believe too little sleep can affect growth and the immune system — which keeps your child from getting sick. Undoubtedly, a good bedtime routine can make a huge difference, and there are lots of books and parenting guides that support this.
In commemoration of the 2021 World Sleep Day, we decided to share with our dear Azul family some of the most important healthy sleep habits you should be fostering in your little ones.
Is there a special day dedicated to sleep?
Yes, there is! And It’s more important than you think.
“World Sleep Day is an annual commemoration, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects, and driving. It is organized by the World Sleep Day Committee of World Sleep Society and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders”.
https://worldsleepday.org/
The slogan for the 14th annual World Sleep Day is ‘Regular Sleep, Healthy Future.’ The focus on regular sleep for 2021 is based on the benefits that healthy sleeping offers, particularly in children. Studies have demonstrated that stable bedtimes and rise times are associated with better sleep quality in toddlers, kids, and teenagers. Regular sleepers have a better mood, psychomotor performance, and academic achievement.
How much sleep does my child need?
While certain conditions can make this vary, there’s an average of the sleep hours needed by children of different ages:
Babies 4 to 12 months old
12 to 16 hours (including naps)
Toddlers 1 to 2 years old
11 to 14 hours (including naps)
Children 3 to 5 years old
10 to 13 hours (including naps)
Children 6 to 12 years old
9 to 12 hours
Teenagers 13 to 18 years old
8 to 10 hours
And now that you have a better idea of how much your child should be sleeping, take note of the…
Do’s and Dont’s of Healthy Sleeping Habits For Kids
First, these are the 5 things you need to avoid
- Screens in the bedroom keep your child in a screen-free zone an hour before sleep.
- Avoid super-bright lights. By keeping lights dim, you’re encouraging your kid’s body to produce melatonin, the sleep hormone.
- Avoid the clock. Watching the clock can generate anxiety in your child. Move it to a spot where the clock can’t see it from the bed.
- For children over 5 years of age, avoid early and long naps since it can make it difficult for them to sleep at night.
- Avoid caffeine, energy drinks, or whatever that can stimulate your child’s energy in the evening.
The Healthy Sleeping Do’s
- Help your child relax before bedtime. Gentle music, reading a story, or a quiet chat will do the work.
- Set up a bedtime hygiene routine. Brushing their teeth, flossing, and a warm bath are ideal.
- Some kids cry before bedtime. It’s okay. Let them comfortably cry for a few minutes, and you’ll see how they start to settle down.
- For children over 1 year, keep a security object. A stuffed animal or a blanket are perfect examples.
- Encourage your kids to use their beds just for sleeping — not doing homework, reading, playing games, or talking on the phone. That way, they’ll train their body to associate the bed with sleep.
- Make your child feel safe, avoid scary movies and shows
- Make your child exercise during the day, so he’s tired in the evening
- Consistency is key. Practice the routine every day until it becomes a regular habit
Pro Tip
If some worries and anxieties are stopping your child from relaxing at bedtime, there are a couple of things you can do:
- If there’s a quick and easy answer to your child’s problem, you can deal with it straight away. For example, ‘Yes, you can have Tony over to play on the weekend even though Grandma is staying with us.’
- But if the problem needs more time, it’s probably best to acknowledge your child’s feelings and gently plan to sort things out in the morning. For example, ‘I understand that you’re worried about whether you can score 10 points at the basketball competition next week. Let’s talk about it in the morning and work out what to do’.
We can’t stress enough the impact of good sleep on your children. And even when all the cases are different, there’s nothing like a consistent bedtime routine, which is why here at Azul Therapy Services, we thought of you and decided to provide a little magic help.
Below, you’ll find a clickable link with a downloadable set of cards of healthy sleeping habits for kids, made with love by the wonderful Azul Graphics Team. We hope you and your children enjoy using it as much as we loved creating it!
