Strategies for Establishing Healthy Sleep Patterns in Kids

Sleep is an essential factor for children’s growth and development. The pattern and time period of sleep are different according to age of children. During childhood sleep problems are common and may continue later in life. many parents face problem related to kid’s sleep such as difficulty to put to sleep, awaken during night and waking up too early.

In this article importance of sleep in children, Recommended sleep time for children and strategies to establish healthy sleep patterns in kids have been discussed.

Importance of Sleep in Children

Sleep is very essential part of Children’s Health and development. During sleep the process of developing higher cognitive function in the brain takes place rapidly.
If children do not get sufficient sleep they feel fatigue, moody and cranky. It is necessary for kid having age between 5 to 12 years to sleep for 9 to 12 hours every night. this time of duration of sleep varies according to the age.

Without sufficient sleep it can be difficult for children to focus. easy school assignment seems to be hard for them. Moreover they face difficulty in playing sports or music.

Sufficient sleep helps kids to focus, learn, managing behavior and emotions. The kids who take less sleep can be misdiagnosed with Attention-deficit/hyperactivity disorder (ADHD).

How Much Sleep Do Kids Need?

The requirement of sleep varies according to age of kids. The American Academy of Sleep Medicine (AASM) Provided recommendation regarding amount of sleep for kids and young Persons.

• The Recommended sleep time in 24 hours for infants age between 4 to 12 months is 12-16 hours. It also includes naps.
• The Recommended sleep time in 24 hours for children age between 1 to 2 years is 11-14 hours. It also includes naps.
• The Recommended sleep time in 24 hours for children age between 3 to 5 years is 10-13 hours. It also includes naps.
• The Recommended sleep time in 24 hours for children age between 6 to 12 years is 9-12 hours.
• The Recommended sleep time in 24 hours for teenagers between 13 to 18 years is 08-10 hours.

Strategies to Establish Healthy Sleep Patterns in Kids

• Sleep Routine and follow up: The inconsistency to follow up routine by parents is of the reasons for significant resistance to get children to sleep. After making a routine try to follow it with consistency. Parents should establish bedtime routine and try to follow it. Routine should includes bathing, brushing teeth, story time and get to sleep.
• Use of Technology: The use of media like televisions, mobile phones and tablets at bedtime or near to bedtime by kids can make difficult to get to sleep. The light of electronic devices suppresses natural hormones and neurotransmitters in the brain that results in lack of sleep. The media should not be used at bedtime or near to sleep time. The environment of sleep should create at sleep time by removing electronic devices and turning off bright lights. Parents can also make children sleep by telling a story at bedtime.
• Things to think about Caffeine: the food and drink intake during daytime markedly affect your kid’s sleep hygiene. Caffeine intake results in stimulation that make difficult to get sleep and can cause children to stay awake for longer period. Caffeine containing drinks include tea, coffee, cola, energy drinks and fizzy pop. Try to limit these drinks in your kid’s routine and avoid especially after lunch time.
• Food and mealtimes: intake of huge meal before sleep could interrupt in sleep hygiene. Set your time for evening meal. If your kid sleeps early at night, make sure huge meal should not be eaten directly before bedtime. Some food can promote sleep like a glass of warm milk.
• Exercise: physical inactivity during daytime can make difficult for children to sleep on time. Motivate kids to play sports or being in any physical activity to reduce calories. It promotes tiredness at the sleep time and make kids easily to sleep. Walk un fresh air is also very helpful. Avoid exercises very near to bedtime.
• Sleeping Environment: Children should feel safe and secure at their sleeping area. Sleeping area should make a place of sleep rather than play area. Make environment of sleep according to child’s need like some children want night lamp to feel safe while other want total darkness. Set room temperature as well as noise at which your kid feel comfortable to get to sleep. Toys and other playing stuff should not present at bedroom at sleep time.

Final Thoughts

One should be aware of importance of sleep in kids and try to make your kids to follow sleep hygiene. Also Praising your child in the morning for staying in bed at night on time can help reinforce good behaviour; this can be aided by the use of a reward chart or stickers, with a small token prize provided to children.