Sleep Hygiene

Sleep Hygiene: The Path To Better Nights And Brighter Days

Why Sleep is Crucial for Your Child?

For the Body

• Repair and Growth: Sleep helps the body repair tissues, build muscle, and produce essential hormones like growth hormones.
• Energy Conservation: Adequate sleep conserves energy, ensuring your child functions optimally during the day.

For the Brain:

• Information Processing: During sleep, the brain processes new information, helping with learning and memory.
• Waste Removal: Sleep clears out toxins that can clutter thinking and memory.

For Emotions:

• Emotional Regulation: Quality sleep is key to emotional stability. Without enough rest, your child might experience fear, impulsivity, and hyperactivity.
• Health Impact: Poor sleep can influence hormones related to autoimmune, cardiovascular, and behavioral health.

Sleep Needs by Age:

• Preschool Children (3-5 years): 10-13 hours (including naps)
• School-Age Children (6-12 years): About 10 hours per night
• Adolescents (13-18 years): 8-10 hours per night

Tips for Better Sleep:

Create a Sleep-Friendly Routine:

• Set Regular Times: Maintain consistent bedtimes and wake-up times, even on weekends.
• Napping Guidelines: For children 5 and younger, establish a nap schedule, avoiding naps after 4 PM.
• Daytime Activity: For children 6 and older, encourage them to stay active during the day. Use the bed only for sleeping to help their body associate the bed with rest.

Nutrition and Sleep:

• Limit Late Meals: Avoid late dinners and reduce sugar and caffeine intake in the evening.
• Healthy Snacks: If your child is hungry before bed, offer a small, healthy snack.

Screen Time and Relaxation:

• Cut Off Electronics: Stop all screen time at least 1 hour before bedtime.
• Relaxing Routine: Develop a bedtime routine lasting around 30 minutes. This can include:
  • Taking a shower
  • Snuggling
  • Reading
  • Drawing
  • Mindfulness and relaxation exercises

Consistent Sleeping Environment:

• Own Bed: Encourage your child to consistently sleep in their own bed.
• Sleep-Inducing Environment:
  • Dim the lights 30 minutes before bed.
  • Cool the room temperature.
  • Remove clutter from the bed.
  • Eliminate distractions like TVs, video games, computers, and cell phones.