We all know how great it feels to have a good night’s sleep. It makes for a better day. You can get more done and feel really positive about it.
It is virtually the same for babies and young children. Sleep matters for the amount a child learns for her emotional stability. It may also be related to obesity and the increase of ADHD (attention deficit hyperactivity disorder) in young children.
Some scientists believe that sleep problems during the early years can cause permanent changes in a child’s brain structure.
People are paying more attention to the issue of sleep than they used to. 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 should have.
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.” (See sleepforkids.org/html/sheet.html)
How much sleep should your child get each day?
Age/Hours of sleep
0-2 months — 10.5-18 hours
2-12 months — 14-15 hours
1-3 years — 12-14 hours
3-5 years — 11-13 hours
5-12 years — 10-11 hours
Children need and thrive on routines. The No. 11 tip for good sleeping habits is to follow a nightly routine. A bedtime ritual makes it easier for your child to relax, fall asleep and sleep through the night.
A typical bedtime routine could include a routine like below:
• Have a light snack
• Take a bath
• Put on pajamas
• Brush teeth
• Read a story or two
• Make sure the room is quiet and at a comfortable temperature
• Put your child to bed
• Say goodnight and leave
That all sounds simple. Make sure bedtime is the same time each night. Make bedtime a positive and relaxing experience without TV or videos.
TV viewing can be bad and can lead to difficulty falling and staying sleep. Save your child’s favorite relaxing, non-stimulating activities until last and have them take place in your child’s bedroom.
Be sure to keep the bedtime environment light and temperature the same all night long.
When your child has a good night’s sleep, the chances are you will, too. Sleep matters for everyone.
Cynthia Martin is the founder of the First Teacher program and former executive director of Parenting Matters Foundation.
