“Sweet Dreams” – How to Help Your Child Have a Good Night’s Sleep?
- 25 November 2021
- Posted by: CDC
- Category: Parent Tips,
Sleep is important as it gives our bodies a chance to rest and recuperate.
Many studies have shown the health benefits for children of getting adequate sleep including improved behaviour, memory, attention, learning and general overall good mental and physical health.
Conversely, children who do not get enough sleep may be susceptible to obesity, high blood pressure and even depression, as well as irritability and moodiness. They may display poor concentration skills, be easily distracted and have difficulties remembering things, all of which may influence their ability to function in school.
“How much sleep should my child get every day?”
The following are guidelines provided by the American Academy of Pediatrics.
|Babies (less than 1 year old)||12 – 16 hours a day|
|Toddlers (1-2 year olds)||11 – 14 hours a day|
|Pre-schoolers (3-5 year olds)||10 – 13 hours a day|
|6-12 year olds||9 – 12 hours a day|
|Teenagers||8 – 10 hours a day|
For any child, it is important to establish a consistent bedtime routine, but for children who struggle to fall asleep it is particularly crucial. Our previous webpost, http://www.cdchk.org/parent-tips/time-for-bed/, outlines the importance of bedtime routines.
- Stop all screen time/electronic devices an hour before bed.
- Have a warm bath/shower
- Limit caffeine (e.g. fizzy drinks, chocolate, chocolate milk etc ) in the evenings
- Dim the lights in the bedroom
- Do a quiet activity before bed (reading, drawing, writing in a journal etc)
Here are some practical tips to help your child fall and stay asleep.
|1. Child is afraid to sleep in their room alone.||Encourage your child to choose a favourite toy to keep them company while they sleep.|
|2. Child finds it difficult to fall asleep due to restlessness or high arousal levels.||Use deep pressure techniques to help your child to calm down. This can include any of the following strategies:
3. Child finds it difficult to fall asleep due to the feel of their pyjamas or bedding.
|4. Child wakes up during the night||