Healthy Sleep Tips For Children And Teens

Supplied By The WECHU

Does your child or teen have a hard time falling asleep at night? Do you know how many hours of sleep they need? Is it hard to create and stick to a bedtime routine?

The Windsor-Essex County Health Unit can offer a few suggestions to help you create healthy sleep habits with your child or teenager including regular bedtimes, consistent bedtime routines, and screen-free bedrooms.

As a parent or caregiver you play an important role in helping children and teens learn healthy sleep habits. Children and teens who get enough sleep are more ready to learn, play, and manage their emotions, both at home and at school. Getting enough sleep will help boost school performance, mental health, and physical health.

The first step to creating healthy sleep habits is to learn how many hours of sleep your child or teen needs every day. The Canadian 24-Hour Movement Guideline suggests . . .

• Children aged 3-4 years need 10-13 hours

• Children aged 5-13 years need 9-11 hours

• Youth aged 14-17 years need 8-10 hours

Many parents and caregivers know that sleep is important, but they may have a hard time knowing where to start when trying to create a healthy routine. The following tips can help both you and your whole family develop healthy sleep habits.

How To Prepare For A Good Night’s Sleep

Make A Bedtime Routine

• A bedtime routine starts at the same time and follows the same order every night.

• Start your child’s bedtime routine 30 to 60 minutes before bed.

• Include a relaxing activity to help your child slow down before bedtime.

• A bedtime routine of bath, story, and bed can help your child feel ready for sleep.

Make A Restful Sleep Space

• Dim lights in the house one hour before bedtime.

• Turn off all screens and remove them from the bedroom one hour before bedtime.

• Keep the bedroom cool, quiet, and dark.

• Teach your child or teen that the bed is for sleep only. When the bed is used for sleep only, it is easier to fall asleep at night.

Make sure your child has a regular bedtime routine and a screen-free bedroom. Youth show improved cognitive functioning, alertness, and energy with adequate sleep.

Extra Tips

• Avoid large meals before bedtime.

• Stop food and drinks with caffeine at least 6 hours before bed.

• Try to avoid high energy activities 2 hours before bed.

If you are worried about your child or teen’s sleep habits, reach out to your healthcare provider. For more sleep tips, visit the health unit website at: WECHU.org/school-health/ mental-health/sleep.

The Windsor-Essex County Health Unit (WECHU), in partnership with other agencies and healthcare providers, seeks to enable all Windsor and Essex County residents to be as healthy as possible. The Health Unit is located at 1005 Ouellette Avenue in Windsor and online at: WECHU.org.