by Lexi Abel
Sleep is essential for optimal physical health, immune function, mental health, and cognition, but getting children to sleep and to stay asleep can be challenging. Here are some tips for making it go more smoothly.
The American Academy of Pediatrics Sleep Guidelines for children 4 months to 5 years old are listed below. Please note that these numbers include naps.
Bedtime routines can help children feel secure and comfortable. When a child knows what is going to happen next, it can help ease concern and lead to fewer troubles during bedtime.
Bathing: Your child’s bedtime routine may start with a bath. A warm bath, not too hot, can help your child fall asleep more quickly. Adding lavender or chamomile scents to a bath or diffuser are soothing and have been proven effective in helping people sleep.
Teeth Brushing: Another step in your bedtime routine should include teeth brushing. Good oral hygiene can start during infancy. For babies, use a soft, clean washcloth to wipe their gums and do not put babies to bed with a bottle. Start brushing as soon as there are teeth in your child’s mouth using a grain of rice-sized amount of fluoride toothpaste. Once your child is 3 to 6 years old, increase the amount of fluoride toothpaste to a pea-sized amount and let them practice, but you should also get a turn.
Quiet Time: You should allow for 15 minutes of quiet time before bed each day. Use this time to read aloud together or make up stories. This time will help your child’s language development and social-emotional skills.
Finally, make sure your child is being put to sleep in an appropriate sleep environment. Here are some tips for creating a healthy sleep environment.
Bedtime troubles often arise. Here are some reminders and tips to help combat bedtime troubles.
Healthy sleep habits can take time to develop and a negative response by a parent can sometimes make a sleep problem worse. It’s important to remember to be patient, calm, and stick to the routine.
American Academy of Pediatrics – Brush, Book, Bed: How to structure your child’s bedtime routine
https://www.healthychildren.org/English/healthy-living/oral-health/Pages/Brush-Book-Bed.aspx/
American Academy of Pediatrics – Toddler Bedtime Trouble: Tips for Parents
https://www.healthychildren.org/English/healthy-living/sleep/Pages/Bedtime-Trouble.aspx
American Academy of Pediatrics Supports Childhood Sleep Guidelines. (2016, June 13). Retrieved from https://www.aap.org/en-us/about-the-aap/aap-press-room/pages/American-Academy-of-Pediatrics-Supports-Childhood-Sleep-Guidelines.aspx