Because children seem to have unlimited energy, the importance of sleep is often overlooked. A child who doesn’t get enough rest, however, can struggle with a variety of health issues, including breathing problems, developmental troubles, and even mood dysregulation.
If you’re concerned about your child not sleeping enough, getting help from professionals can be important. Pediatrician advice can assist you in improving your child’s sleeping habits. Learn more about how much rest your child needs and what to do to help them get it.
How Much Sleep Should a Child Get?
Your child’s mind and body are developing and growing day by day. For bodily processes to function as they need to, your child needs to get an appropriate amount of sleep. How many hours they need will depend on their age. Infants between the ages of four and 12 months, for example, require up to 16 hours of sleep a day.
Toddlers tend to sleep between 11 and 14 hours a day, which includes naps, while preschool children up to five years old need between 10 and 13 hours. When children get to be between six and 12 years old, they require between nine and 12 hours of sleep.
Pediatrician Advice for Improving Your Child’s Sleep
If your child is struggling to get a good night’s rest, relying on the following pediatrician advice can help.
Stick to a Sleeping Schedule
Having a routine in place trains the body and mind to start slowing down when bedtime gets near. It’s common for parents to stick to a schedule during the week but then abandon that on the weekend. Allowing children to stay up later than usual and sleep in the next morning can make it much more difficult for them to get consistent rest.
Speak with your child’s pediatrician to get recommendations on the right bedtime schedule depending on your child’s age and activity levels. Enforcing that schedule can quickly make a difference in how your child feels during the day and the quality of the sleep they get at night.
Create a Calming Bedtime Routine
Another essential piece of pediatrician advice is to help your child get ready to rest with a calming routine at bedtime. This can include a warm bath, storytime, and other similar activities that allow the mind and body to slow down.
These options provide a sense of comfort and familiarity, making a child feel safe. Aside from helping a child to fall asleep, it also assists in strengthening the bonds between parent and child.
Limit Screen Time
Electronics emit blue light, which promotes alertness. Children appear to be especially susceptible to this light because their sleep-wake cycle is still not fully established.
Allowing a child to use their electronics while in bed can make it more difficult for them to fall asleep. Electronics should be kept out of the bedroom, and if possible, they should be avoided for at least one hour before bedtime.
Cut Sugar and Caffeine
Caffeine is not healthy for children at any time of the day, but it’s especially harmful as bedtime approaches. Pediatrician advice to improve a child’s sleep always involves cutting down on sodas, which contain caffeine and sugar, but other beverages could be harmful, too. Sports drinks can contain staggering amounts of caffeine, for example.
Even some teas have caffeine, so make sure that if your child likes to drink hot or cold tea, you offer an herbal option not packed with sugar. A good rule of thumb is for your child to avoid consuming caffeine within six hours of bedtime. If possible, do the same with sugar.
Encourage Exercise
To improve a child’s quality of sleep, getting enough exercise during the day is important. Most children need at least an hour of exercise a day, but make sure to consult with a pediatrician. If your child has breathing issues such as asthma, speak with a pediatric pulmonary specialist about the types of exercise they should try.
Keep in mind, however, that high levels of activity should not take place within two hours of bedtime. Overexcitation can make sleep difficult.
Keep the Room Quiet and Dark
Children need the same kind of calm environment that adults do to fall asleep. This means keeping the room as quiet as possible and dark. If your child needs a nightlight, there are options that are less likely to disturb their sleep.
The room should also be on the cooler side since being too warm can wake children up or could impact the quality of sleep they get.
Avoid Having Pets on the Bed
Your child may love to sleep with their dog or cat, but animals can move during the night, making it much more difficult for your child to get the deep sleep they need. This is also important if your child has breathing difficulties since pet dander could trigger asthma attacks and other similar issues.
Nix Scary Content Before Bed
If your child likes to watch scary movies or read mystery books, leave that type of content for the day. Being frightened can keep them awake long into the night or give them nightmares that wake them up and make it harder for them to fall back to sleep.
Teach Your Child Relaxation Exercises
Children who experience anxiety or are worried about activities they have the following day can benefit from relaxation exercises. Deep breathing and body scanning techniques make it easier for them to let go of tension.
Consult With a Pediatrician
If your child is struggling to get a good night’s sleep despite your best efforts, there may be an underlying problem that needs to be addressed. Breathing issues, including sleep apnea, can impact the rest a child gets, so turning to a pediatrician for help can get you the answers you and your child need.
At Newport Children’s Medical Group, our team of pediatricians can help your child with any health issues they’re struggling with. Contact us to schedule a consultation with one of our experts.