Sleep

Why is Sleep so Essential for Growing Children?

A lack of sleep has been proven to increase behavior problems, ADHD symptoms, learning difficulties, mood dysregulation.

The American Academy of Pediatrics Suggests:

1-2 years old: 11-14 hours (including naps)
3-5 years old: 10-13 hours (including naps)
6-12 years old: 9-12 hours

Creating a Safe Sleep Routine:

Consistent bedtimes and wake times.
Reserve the bed/bedroom for sleep only- this will cue a child that their bed means sleep.
Schedule a 90 minute “wind down” predictable routine before bed
Dim lights
No screens
Keep activites quiet and calming

Encourage:

Exercise throughout the day
Reading before bed
Love and reassurance

Avoid:

Caffeine in the afternoons or evenings
High stimulation activities before bed
Late bed times

Common Sleep Challenges:

And How to Manage Them!

Resists going to bed:

Set a “curfew” on screens
Follow a consistent sleep routine
Use timer for each step of the routine
Clean up for 10 minutes
Brush teeth for 2 minutes
Read for 15 minutes
Give a reward for following the routine
Extra bedtime story or song

Gets out of bed at night:

Walk child silently back to bed
Offer a morning reward for not getting out of bed
Practice coping skills together
Taking a deep breath
Imagining a happy place

Afraid to stay in bed:

Reassure your child
“I love you and you are safe.”
Check in with child every 5 minutes after leaving the room
Increase the timer by 5 minutes each week
Teach self soothing talk
“I can stay in bed, mom/dad is close by.”
“I am safe.”
Reward bravery with praise
Snuggles, love, morning rewards

Resists going to bed:

Set a light or turn on a hall to signal “wake up time”
Reward for staying in room until light goes on
Plan quiet activity child can do by themselves in their room when they are up early
Drawing, reading, coloring

VIDEO:

Boosting Your Child’s Sleep