Almost everyone enjoys a good night’s sleep. Having that kind of night is what I just had, and it makes me think how important it is. Sleep really matters. It matters for us, but it especially matters for our children.
Sleep matters for the amount a child can learn and for her emotional stability. Some scientists think sleep problems during the early years of a child’s life can cause permanent changes in a child’s brain.
Other scientists think sleep issues may be related to obesity and the increase of ADHD.
For all these reasons, sleep is getting more attention than in the past. The important part for parents of young children is to have their child in bed so that he gets the required amount of sleep he needs.
The director of the National Center for Chronic Disease Prevention and Health Promotion says that “Sufficient sleep is not a luxury — it is a necessity — and should be thought of as a vital sign of good health (sleep for kids.org/html/sheet.html)
How much sleep should your child get daily?
Age — Hours of sleep
0-2 months — 10.5-18
2-12 months — 14-15
1-3 years — 12-14
3-5 years — 11-13
5-12 years — 10-11
Children do well with routines. Good sleeping habits follow a nightly routine. This makes it easier for your child to relax, fall asleep and sleep through the night.
A typical nighttime routine would be something like: have a light snack; take a bath; put on pajamas; brush teeth; read a story or two either alone or with someone with your child; be sure to skip TV or videos; keep room quiet and at a comfortable temperature; put your child to bed; give him a big hug; and, say goodnight and leave.
Make your child’s bedtime routine happen at the same time and with the same routine each night. The payoff to this nightly routine is a good night’s sleep and a better day for your child the next day.
An alert child enjoys his day far more than one who didn’t get to sleep early. You both will benefit from a good night’s sleep.
Then go into your own room and have your own routine followed by a good night’s sleep.
Cynthia Martin is the founder of the First Teacher program and former executive director of Parenting Matters Foundation.
