Establishing Healthy Sleep Habits for Children

Getting enough sleep is essential for maintaining focus, retaining information, and strengthening your immune system. For children, however, the benefits of quality sleep are rarely considered. Many parents face challenges in ensuring their school-aged children, ages five to 11, wind down for bed peacefully.

Dr. Nilong Vyas, a board-certified sleep consultant and pediatrician behind Sleepless in NOLA, encountered these challenges with her own children. She offers practical tips for parents and caregivers trying to establish healthy sleeping habits. These habits can benefit the entire family.

Create a Bedtime Routine

A good night’s sleep is vital for your well-being but isn’t always easy to achieve. Life Kit’s Guide to Better Sleep aims to help you and your loved ones reach optimal rest. Vyas emphasizes that creating a routine is the first step toward healthy sleeping habits. This routine might include turning off screens, spending quality time with children, getting into pajamas, brushing teeth, and saying goodnight.

Consistent bedtime schedules offer benefits beyond ample sleep. Vyas explains that maintaining sleep hygiene habits and routines helps children excel in school and life. It’s crucial to establish a routine that fits your family. Key priorities include ensuring children get enough sleep, having a consistent bedtime routine, and keeping wake times the same, even on weekends. These factors help children develop good sleep habits.

Store Away Screens

Electronic devices can distract children from falling asleep, according to Vyas. Blue light from screens inhibits melatonin, the sleep hormone. Turning off devices like TVs, iPads, and phones at least an hour before bedtime is advised. This wind-down period can also be a time to ensure play and study areas are separate from the bedroom, helping children associate their room with sleep.

The Importance of Consistency

Consistency is key to better sleep, Vyas notes. When trying a new routine, consistency over three to four days can alter a child’s behavior. According to the American Academy of Sleep Medicine, school-aged children need nine to 13 hours of sleep, and teenagers need eight to 10 hours for optimal health.

An ideal sleep environment aids in maintaining a regular bedtime. Vyas suggests blackout curtains to darken the bedroom, allowing for a nightlight if needed. Sound machines can be beneficial for children struggling with nighttime sleep. Additionally, keeping the room cooler is helpful. The body requires a lower temperature for deeper sleep, ideally between 67 and 69 degrees Fahrenheit.

Be Ready for Bedtime Antics

As bedtime approaches, watch your child’s cues and body language, advises Vyas. If they seem tired, initiate the bedtime routine promptly to avoid overtiredness, which can lead to stalling tactics. These might include requests for extra hugs or bathroom trips.

“The shenanigans start in order to delay bedtime: I need one more hug, one more kiss. I need to go potty again. I have a bug bite.” – Dr. Nilong Vyas

To address this, Vyas recommends a bedtime checklist. List all routine tasks, including typical requests from your child, like water or storytime. This checklist reassures parents that children’s needs are met, allowing for a smoother bedtime.

Dr. Vyas’ checklist can be found online and serves as a guideline for creating sleep schedules for your family.

The podcast production included Janet W. Lee, with engineering support from Stuart Rushfield. Life Kit invites you to share your tips by contacting [email protected].