Preschool aged children should sleep 11 to 13 hours a night, and school-aged children should get between 10 and 11 quality hours of shut-eye, according to the American Academy of Sleep Medicine. Without sufficient sleep, children can develop problems such as hyperactivity, reduced function in school and mood swings, says the National Sleep Foundation. Inconsistent sleep schedules and unhealthy bedtime habits can cause sleep interruptions. The best way to help children stay asleep is to make sure they are calmer, sleepier and more comfortable at bedtime.
TV-Free Bedtime
Since bedtime television viewing has been linked to poor sleep, the University of Michigan Health System recommends cutting back your child's daytime television watching to one to two hours during the day and allowing no bedtime television at all. Letting children fall asleep in front of a television can also prevent them from falling into a deep sleep due to the noises coming from shows.
Dim Lighting
Expose your child to bright lights during the day, and dim the lights as bedtime comes closer. Brightness, or lack thereof, can signal the appropriate sleep-wake cycle to the brain. When darkness occurs, the body begins to produce a natural hormone called melatonin which causes a person to feel less alert, according to the National Sleep Foundation. Melatonin circulates through the night until light arrives the next day.
Bedtime Ritual
Set up and consistently implement a consistent bedtime ritual. Knowing what to expect will help your child relax more at bedtime, says the University of Michigan Health System. Depending on what soothes your child, his routine may involve a warm bath followed by a short story, a back rub and lights out. Your child's bedtime ritual should also take place at the same time every night, even during the summer and on weekends, says Parenting.org.
Avoiding Stimulants
Before bed, don't allow your child to consume any caffeine-containing foods and drinks such as chocolate and cola or medications such as cough syrup, which contain stimulants, says the American Academy of Sleep Medicine. The University of Maryland Medical Center specifically recommends not consuming any caffeine four to six hours before bed.
New Mattress
If your child's mattress has been in your family for years, it may need to be tossed, says MyOptumHealth.com. Lie on your child's mattress to determine how comfortable it is and note whether your child seems to be having any back or neck pains. If her mattress is old and uncomfortable, chances are she's not going to get a restful sleep that allows her to feel refreshed in the morning.
Comfortable Sleep Environment
If your child's room is infiltrated with noises and lights from the street or if his room fills with bright sunlight at the break of dawn, invest in some light-blocking and sound-absorbing shades. Noises may still come into your child's room from the house, but he may be able to fall asleep more easily with a white noise machine or gentle music. Also be sure that his room is cool and that his clothing and bedding are weather-appropriate.
