Sleep Hygiene 101: Securing Stellar Sleep For Kids
Sleep and sleep hygiene is essential for children's physical and mental health. It can help them develop as they grow, stay healthy, and be safe. That's why it's so important to establish good sleep hygiene habits from the start. Little Dipper Sleep has compiled a list of tips to help you and your child get the most out of their sleep. If you feel you need personalized help, Little Dipper offers sleep strategies designed to help. Reach out today and discover stellar sleep.
What is Sleep Hygiene?
How Many Hours of Sleep Do Kids Need?
Tips for Promoting Healthy Sleep Hygiene
What is Sleep Hygiene?
Sleep hygiene is the practice you and your child can do to help them fall asleep faster, stay asleep longer, and wake feeling refreshed. Establishing good sleep habits early on is essential, so it becomes a regular part of your kid's day-to-day life.
When individuals lack the proper sleep, particularly rapid eye movement (REM) sleep, creativity, emotional response, decision making, and incidence of depression across a range of ages are impacted. At Little Dipper, we help families discover stellar sleep. We want everyone to experience restful sleep and avoid the pitfalls of only experiencing the wrong types of sleep.
Despite understanding how important sleep is, many resist therapeutic interventions or find treatment limited to those with clinical problems. At Little Dipper Sleep, we provide sleep education, resources, and expert advice to help everyone achieve their desired sleep. Better sleep is on the horizon and can provide evidence-based strategies to help your children get high-quality sleep and discover the REM phase.
How Many Hours of Sleep Do Kids Need?
The amount of sleep a child needs varies by age. The American Academy of Sleep Medicine has recommended the following ranges within 24 hours.
* Newborns (0-3 months): 14-17 hours
* Infants (4-11 months): 12-15 hours
* Toddlers (1-2 years): 11-14 hours
* Preschoolers (3-5 years): 10-13 hours
* School Age Children (6-13 years): 9-11 hours
* Teenagers (13-18 years): 8-10 hours
According to recent studies, roughly 56% of Americans experience issues regarding their sleep every year. Poor sleep habits such as not getting enough sleep, sleeping too late, or constantly shifting your child's sleep schedule can have a long-term impact on their physical and mental health. That's why setting up good sleep hygiene habits is essential.
Little Dipper's team of sleep coaches will help you develop a plan to assist your little ones (and your big ones) in drifting off into restful, restorative sleep. Our support will help you overcome the exhaustion, hopelessness, and general overwhelmedness accompanying children struggling to achieve mindful sleep.
10 Tips for Promoting Healthy Sleep Hygiene
1. Establish a consistent sleep schedule: Having your child stick to a consistent bedtime and wake time each day, including weekends, helps regulate your child's sleep schedule.
2. Practice calming activities before bedtime: Calm activities such as reading, writing in a journal, or meditating can help your child to relax and get ready for sleep. Little Dipper also recommends listening to calming music and avoiding physical activity.
3. Avoid screens before bedtime: It is important to switch off screens, like phones, tablets, and TVs, at least an hour before bedtime. This practice helps your child to wind down by avoiding the stimulating effects of blue light from electronic devices.
4. Keep them cool: Make sure your child's bedroom is a comfortable temperature for sleeping. A slightly cooler room can help improve sleep quality and keep them from overheating during the night.
5. Keep them dark: Darkness helps signal your child that it is time for sleep, so make sure their bedroom is as dark as possible. Blackout curtains can help block any light from outside. A nightlight may provide just enough light if your child is hesitant to sleep in complete darkness.
6. Remove distractions: Ensure their bedroom is free of toys and other items that might distract them. A comfortable bed and mattress are critical for promoting healthy sleep.
7. Avoid caffeine late in the day: Caffeine can stay in your system for up to 8 hours, so it's best to avoid caffeine after midday or early afternoon. This includes soft drinks and energy drinks too!
8. Beds are for sleeping: Keep your child's bed for sleeping and try to avoid doing things like studying, playing video games, or watching TV in their bed. This practice will help them form a sleep ritual of associating their bed with restful sleep.
9. Encourage physical activity during the day: Exercise can help your child's body to become more tired, improving their ability to fall asleep. Encourage physical activity during the day, but avoid it close to bedtime, as this can have a stimulating effect.
10. Make bedtime checkups short and sweet: If you need to check on your child, you want to limit your interaction. You are entering their sleeping space to let them know you are close by and they are safe. However, you want them to avoid becoming used to seeing your face and engaging in conversation.
Sleep hygiene is essential in helping children get the rest they need. Following these tips can help ensure your child gets the best quality sleep possible. At Little Dipper Sleep, we provide comprehensive resources and sleep coaching services for families looking to get the sleep their family needs.
Little Dipper Sleep: Offering Sleep Hygiene Tips for The Entire Family
At Little Dipper Sleep, we believe everyone deserves a good night's sleep regardless of age or situation. Little Dipper Sleep has developed a Mindful Method for Sleep to help you get the restorative sleep your body needs. Our method helps you create a sleep plan, identify and address things that may keep you awake, and develop calming routines at bedtime.
Choose Little Dipper Sleep for all your sleep needs. With our coaches, you'll be sure to find the perfect sleep routine that fits your lifestyle and ensures that you get a restful night of sleep every day.
Let us help you discover stellar sleep together! Schedule your Free Consultation today!