Our specialty is helping toddlers, pre-schoolers and babies get better sleep. We also assist children as young as 10 years old in their sleep. Good quality sleep is essential for children, especially as they are often faced with many demands during the week, such as school, sports, and social activities. A child who is sleep deprived will have a negative impact on their ability to achieve and their behavior.
Panorama conducted a 2017 study where children in school were allowed to stay up an hour longer each night for a week. This study found that children who slept for an extra hour each night were able to solve problems by 66%, 44%, and 57% respectively.
We will now look at ways you can help your kids get better sleep.
Know your child’s sleep needs
A child aged between 3 and 5 years old should sleep for 10 to 13 hours each night. Children aged between 6-10 years require 9-11 hours of sleep each night. To determine their bedtime, it is best to first consider how early they need to get up. If your 7-year-old child wakes up at 7 a.m. and requires 10.5 hours sleep, they should get to bed by 8:30 p.m. Keep in mind, however, that 7-year-olds may need more sleep than others. This varies from person to person.
Have a consistent bedtime routine
No matter what age your child, you should have a routine. Children who are going to school should have 20 minutes of uninterrupted time to color, draw, or do arts and crafts. This will help you relax before bed. Consider giving your child a snack before bed. A bath before bed is another way to relax children. Once they have finished, you can read them a story or do a relaxation activity to end your bedtime routine. This entire process should take no more than an hour.
A sleeping environment that is conducive to sleep should be
This will encourage the production of melatonin, a hormone that aids in sleep. The bedroom should not be disturbed and should be quiet and calm. You should adjust the temperature to ensure that the room doesn’t get too hot or cold. DreamCloud mattresses are both supportive and comfortable.
Turn off all screens
Light from screens and devices can negatively impact the body’s ability to produce melatonin, which is why it is important to take down screens before bed. Make sure you remove all screens and devices at least one to two hours before going to bed.
Get enough exercise and spend time outside: It’s important for your child to get enough time outdoors every day. Sunlight is great for regulating sleep cycles and fresh air is good for quality sleep at night.
Avoid sugary foods and caffeine before bed
Caffeine and sugar can be very stimulating for children and keep them awake at night. You should avoid giving them sugary or caffeine-rich foods and drinks before bed. For example, chocolate, hot chocolate drinks etc. These should be served earlier in the morning.
Be aware of signs that a child may have a sleep disorder
Children should usually wake up on their own, without any assistance from parents. If they don’t wake up after 10 hours sleep, or if they feel tired, this could indicate a sleep disorder.
If your child has trouble sleeping, please contact us. We can help your child get better sleep.
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