RECOMMENDATIONS FOR QUALITY SLEEP IN CHILDREN

One of the most significant limitations of today’s lifestyles is undoubtedly the fact that our children don’t get the recommended amount of sleep per night. Sleep is a fundamental need for a healthy life. Adequate, high-quality sleep is crucial for a child’s physical and mental development. The following list offers several suggestions for ensuring your child gets plenty of rest. This list is not intended to be exhaustive. Instead, I recommend choosing three to five changes that work for you and your child.

ELECTRONIC DEVICES AND STIMULATORS

• Use an alarm clock to help your child wake up. If your child is looking at the clock, waiting and hoping to fall asleep, turn the clock face away from them.
• Avoid giving your child anything with caffeine (e.g., chocolate, soda, tea, coffee, etc.) in the late afternoon and evening. Caffeine can cause nighttime wakings and shallow sleep.
• Limit your child’s screen time in the evenings and turn off all devices an hour before bed.
• Limit or avoid any stimulating activities just before bed. Avoid late-evening meals or snacks and physical exercise.
• Keep televisions, computers, video game consoles, tablets, and cell phones out of your child’s bedroom.
• If your child wakes up in the middle of the night, don’t let them play with electronic devices with bright screens. The light from these devices disrupts normal sleep patterns and makes your child less likely to fall asleep.

WHAT KIND OF SLEEPING ENVIRONMENT SHOULD BE?

• Make sure your child’s bedroom environment is cool, quiet, comfortable and cozy.
• Encourage your child to use their bed only for sleeping. Doing other activities (e.g., watching TV, using a tablet or computer, etc.) makes it difficult for children to associate the bed with sleep.
• Let your child sleep when he or she is drowsy, but still be awake. Allowing children to fall asleep in places other than their bed can teach them to associate sleep with those places, not their bed.
• Show your child a safety object, such as a stuffed animal, doll, toy, or soft blanket, and ask them to pick it up as they pass by before bed. Safety objects help children feel safe when a parent or primary caregiver is not in the room.

IS DAYTIME SLEEPING NECESSARY?

• Preschoolers and school-aged children may need short naps (naps) as part of their daily routine. Napping can improve attention span and energy levels in young children. It can also help your child get the total amount of sleep they need daily if they’re not getting 10 to 13 hours of rest per day.
• Avoid putting your child down for a nap in the afternoon or evening. Napping late in the day increases the likelihood of your child falling asleep at night and having trouble falling asleep.

SLEEPING ROUTINE

• Get your child used to going to bed and waking up at the same times every day. Waking up too late and staying up late on weekends can disrupt a child’s sleep schedule.
• Create a predictable set of activities that signal your child’s bedtime. These might include brushing teeth, bathing, changing into pajamas, listening to calming music, and reading a story from a book.
• You can keep a sleep diary. Track your child’s naps, bedtimes, wake times, and nighttime behaviors to identify patterns that might be causing problems throughout the day. This will help both of you focus on specific problems if any sleep issues arise.

RELAXATION

• If your child has trouble falling asleep at bedtime, guide them through deep breathing exercises and guided relaxation exercises (for example, imagine yourself relaxing on the beach).
• If your child is having trouble falling asleep, have them get out of bed and do something less stimulating, like reading a boring book (like a textbook). Once they’re back to sleep, they can go back to bed. If they’re still awake 20-30 minutes after returning to bed, repeat the process. This will prevent the bed from becoming associated with sleeplessness.
• Use positive self-talk phrases that relate to your child’s ability to relax and fall asleep: “You can sleep.” “You can relax.” “You are safe.”
• If your child has disturbing thoughts that prevent them from falling asleep, encourage them to write or draw in a bedtime journal. Give them time to express negative feelings in healthy ways.
• Keep bedtime checks short and sweet. The main purpose of a bedtime check is to let your child know you’re there and they’re safe.

MOVEMENT-EXERCISE

Start the day with exercise with your child. Exercising early in the day can help children feel more energetic and alert. It also helps them focus their attention. It also helps them fall asleep and stay asleep at night.