From the moment a person is born, she begins a lifelong series of changing sleep patterns. Newborns sleep as much 16 to 18 hours a day, but in irregular cycles, as any new parent knows. But by the time a child is 2 years old, her sleep needs will be down to around 12 to 14 hours a day and will usually include one mid-day nap of one to three hours, according to the National Sleep Foundation. Patterns and time requirements will continue to change throughout childhood, but there are techniques and behaviors that can help ensure quality sleep for everyone.
Exercise Earlier in the Day
People who are physically active during the day tend to sleep better at night, according to the Mayo Clinic. Many parents know that kids who play at a swimming pool all afternoon tend to conk out easily and stay asleep all night. If a child has been in school all day and not had much active play time, or if the weather hasn't allowed much outdoor activity, encourage some after-school exercise. It could be bike riding, soccer, swimming, jumping jacks, dancing or a game of basketball. Mayo Clinic doctors say, however, that exercising too close to bedtime will energize you too much to fall asleep easily.
Guided Imagery
This technique works for children and adults, though for some kids the image they create may be of something boring--such as a lecture in school--rather than a peaceful place. The idea, according to the University of Maryland Medical Center, is to lie on your back with your eyes closed in a quiet room. Imagine a peaceful setting, but be aware of all of the details, such as warm sun on your face, the smell of the salty sea air and sand in your toes. Enjoy the image, but keep it calm, quiet and peaceful, as you see yourself resting there. Children may try picturing something that otherwise puts them to sleep, such as a long car ride. Return to these images any night you need help sleeping.
Sleep Hygiene
Sleep hygiene refers to the setting and behaviors surrounding bedtime. The National Sleep Foundation suggests following the same bedtime and wake-up time every day; keeping a room dark and cool; doing relaxing activities such as reading before going to sleep; and avoiding caffeine. You also want to make sure your child feels safe before going to bed, so be aware of any worries and remind your child that he is loved and safe. A parent's soothing voice, whether it's reading a book or telling a story or singing a song, can help a child fall asleep peacefully.
