Ensuring a good night’s sleep is crucial for a child’s overall well-being and development. Quality sleep supports growth, cognitive function, and emotional well-being. Lack of sleep can lead to irritability, difficulty concentrating, and even impact immune function.

In this blog, we’ll explore the importance of quality sleep for paediatric health and provide practical tips for fostering healthy sleep habits.

 

1. Recommended Sleep Duration by Age:

General recommendations for sleep duration by age according to the American Academy of Sleep Medicine:

  • Newborns (0-3 months): Recommended Sleep: 14-17 hours per day, including naps.
  • Infants (4-11 months) Recommended Sleep: 12-15 hours per day, including naps.
  • Toddlers (1-2 years) Recommended Sleep: 11-14 hours per day, including naps.
  • Preschoolers (3-5 years) Recommended Sleep:10-13 hours per day, including   naps.
  • School-age Children (6-12 years) Recommended Sleep: 9-12 hours per night.
  • Teenagers (13-18 years) Recommended Sleep: 8-10 hours per night.

2. Creating a Comfortable Sleep Environment:

A sleep friendly environment includes maintaining a comfortable room temperature (about 20 degrees Celsius), ensuring a dark and quiet space (a dim nightlight is acceptable), and choosing the right mattress and pillows.

3. Establishing a Bedtime Routine:

A consistent bedtime routine is important in signaling to a child that it’s time to wind down. This could involve activities like reading a bedtime story, a warm bath or even calming music.

4. Limiting Screen Time Before Bed:
Establish a screen-free zone at least an hour before bedtime. Screens emit blue light, which can suppress the production of melatonin, the hormone responsible for regulating sleep-wake cycles. Engaging in screen-related activities, such as watching TV shows, playing video games, or using smartphones or tablets, can lead to delayed bedtime. This delay may result in insufficient sleep, especially for children and adolescents. Content on screens, such as action-packed video games or intense movies, can be mentally stimulating. This arousal can make it difficult for individuals, especially children, to wind down and relax before bedtime.
5. Balancing Daytime Activities:
Physical activity helps regulate the body’s circadian rhythm, the internal clock that governs the sleep-wake cycle. Exposure to natural light and physical exertion during the day helps synchronize this rhythm, promoting better sleep at night. Physical activity during the day helps expend excess energy, making it easier for the body to relax and wind down when bedtime approaches. Children, in particular, benefit from physical activity to ensure they are appropriately tired at night. However, stimulating activity and exercise should be avoided before bedtime.
6. Personalized Sleep Space:
Allow your child to personalize their sleep space with comforting items like a favorite stuffed animal or blanket. Creating a sense of security can contribute to a positive sleep environment.

Conclusion: In conclusion, nurturing healthy sleep habits in children is a cornerstone of their overall well-being. By following these tips and establishing a consistent bedtime routine, you can contribute to your child’s physical and emotional development. Remember, a well-rested child is a happy and thriving child. Sweet dreams!
Do you think you are achieving sleep health goals for your child? Comment below and let us know if you have any questions or concerns!