Helpful Tips on Children and Sleep

TIPS FOR SCHOOL-AGE CHILDREN

  1. Introduce healthy sleep habits, disease prevention and health promotion.

  2. Continue to emphasize the need for a regular and consistent sleep schedule and bedtime routine.

  3. The child’s bedroom should be conducive to sleep: dark, cool and quiet. TV’s and computers should be off and out of the bedroom.

  4. Set limits.

  5. Avoid caffeine.

  6. Watch for signs of chronic difficulty sleeping, loud snoring, difficulty breathing, unusual nighttime awakenings and frequent daytime sleepiness.

The #1 tip for good sleeping habits in children is to follow a nightly routine. A bedtime ritual makes it easier for your child to relax, fall asleep and sleep through the night.

TYPICAL BEDTIME ROUTINE

  • Have a light snack.

  • Take a bath.

  • Put on pajamas.

  • Brush teeth.

  • Read a story.

  • Make sure the room is quiet and at a comfortable temperature.

  • Put your child to bed.

  • Say goodnight and leave.

-- School-age children (5-12 years) should have an average of 10-11 hours of sleep. Make bedtime the same time every night.

-- Make bedtime a positive and relaxing experience without TV or videos. According to one recent study, TV viewing prior to bed can lead to difficulty falling and staying asleep. Save your child’s favorite relaxing activities until last and have them occur in the child’s bedroom.

-- Keep the bedtime environment (e.g. light, temperature) the same all night long.

-- Children should be put to bed when they are drowsy, but awake.

-- The child who falls asleep on his or her own will be better able to return to sleep during normal nighttime awakenings and sleep throughout the night. Encourage children to fall asleep on their own.

-- Have your child form positive associations with sleeping by allowing them to choose their bedtime story.

-- When you go to your child’s room every time he or she wakes during the night, you are strengthening the connection between you and sleep for your child. Except during conditions when the child is sick, has been injured or clearly requires your assistance, it is important to give your child a consistent message that they are expected to fall asleep on their own.

Anthony Kapp