10 Ways to Improve Your Child’s Sleep

Sleep. How can a parent help a child sleep better? First, by knowing that sleep is one of the most significant contributors to your child’s physical and mental health. Sleep is important. As parents, the primary point of action we can take is to set up good sleep practices, including providing an adequate opportunity for sleep as well as an environment conducive to good sleep quality and safety.

Liborio Parrino, MD, Associate Professor of Neurology at Parma University, Italy says, “Good sleep habits can cause good sleep quality. And studies have shown quality of sleep is even more important that quantity of sleep. Sleep practices help children associate certain activities, such as a bedtime routine, and environments (like the child’s bedroom) with sleep.”

Judith Owens, MD, MPH, Professor of Neurology at Harvard Medical School and President of the International Pediatric Sleep Association (IPSA) adds, “The importance of sleep to children’s development, health and wellbeing cannot be underestimated, and healthy sleep habits that help families across all cultures to support and encourage optimal sleep duration and timing are critical to achieving these goals.”

To aid parents and caregivers in this pursuit, World Sleep Society created ten tips for healthy sleep hygiene in children. Is your child practicing these good sleep habits?

1. Make sure your child gets enough sleep by setting an ageappropriate bedtime and waketime.

Pediatric sleep physicians and researchers suggest a bedtime that’s preferably before 9:00pm. To know the appropriate number of hours per age, refer to the included table on the next page.

2. Keep a consistent bedtime and waketime on weekdays and weekends.

As grating as it can be when your little one wakes up bright and early on a Saturday, research suggests changing sleep and wake times on weekends can interfere with natural circadian rhythms in both children and adults. Sticking with the same sleep and waketime every day of the week will improve sleep health.

3. Establish a consistent bedtime routine and provide comfortable clothes in bed, including strong absorbing diapers for infants.

Along with an established bedtime routine (think healthy snack, pajamas, stories in bed), it’s best to find a comfortable sleep temperature and make sure the child’s bedroom is well ventilated. Tip: Many thermostats can be set to automatically drop a few degrees at a scheduled time every night.

4. Encourage your child to fall asleep independently.

As most parents of babies and toddlers can attest, this is easier said than done. But the more independently a child can fall asleep, the better (and earlier) his/her sleep health will improve.

10 Ways continued on page 8

7

| healthiersleepmag.com

10 Ways continued from page 8

5. Avoid bright lights at bedtime and during the night and increase light exposure in the morning.

Blocking out distracting noises and eliminating as much light as possible will aid in falling asleep, but don’t forget the importance of light exposure in the morning. This keeps natural sleep/wake rhythms in sync.

6. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom, and limit use of electronics before

bedtime. during the day. The total number of hours of nightElectronics in the bedroom distract from sleep. Exsleep and nap-sleep should reach the recommended perts agree, falling asleep in front of the television is amount. on the “poor sleep health” list. Additionally, children (and adults) could begin to 9. Ensure plenty of exercise associate the bedroom with Following the guidelines for and time spent outdoors stress. It’s best to avoid any better sleep in children can help during the day. electronics in the bedroom. 7. Maintain a regular daily prevent short sleep duration, fragmen tation of sleep and sleep deprivation. For the best sleep, experts advise that everyone of every age exercise regularly. (Keep in schedule, including consisSleep deprivation has been linked to mind that exercise right before tent mealtimes. myriad health issues ranging from mental bed may interfere with sleep.) Consistent daily schedules health disorders to cardiovascular disease. Get those kids outdoors and may be more difficult with active! It will help them sleep fluctuating extra-curricular acTABLE OF RECOMMENDED SLEEP AMOUNTS later. tivities, but research shows the CREATED BY WORLD SLEEP SOCIETY more consistent daytime, the 10. Eliminate foods and less stress at bedtime, resulting AGE SLEEP NEED beverages containing in better sleep. Monica Roosa Ordway, PhD, APRN, PPCNP-BC, an Assistant Profes3-12 months 1-3 years 14 to 15 hours 12 to 14 hours caffeine, including many sodas, coffee, and tea. Sleep experts find the most sor at Yale University, School 3-5 years 11 to 13 hours promising sleep in children of Nursing studies stress and 6-12 years 10 to 11 hours when caffeinated foods and sleep in infants and toddlers. 12-18 years 8.5 to 9.5 hours beverages are eliminated “More results are coming in completely. But if your child and have not been published consumes caffeine, set a cutyet, but the preliminary data off time when it’s “too late” on associations between sleep for them to have it. In adults, and stress response are promWorld Sleep Society suggests ising,” she states. avoiding caffeine six hours or

8. Have an age-appropriate nap schedule.

To reach the recommended number of hours of sleep by age (table included), fill in the remaining hours with naps more before bedtime.

8

| healthiersleepmag.com