Healthy Sleep Habits in Children

Healthy Sleep Habits in Children: A Simple Guide for Parents

While sleep is an important activity for any child, it is not just a means for a child to rest. Parents often find their child to be agitated, unfocused, or unwell due to poor sleeping habits.

With busy school schedules, homework, cell phones, T.V., and late evenings, children can often get into unhealthy sleep habits. The good news is that making small changes to a child's daily schedule can make a world of difference.

Why Is Sleep Important for Children?

Children's bodies are constantly growing and changing, and good, high-quality sleep enables these developmental processes to take place. Some of these include:

• Healthy physical growth
• Learning and memorization
• Concentration and focus
• Emotional health
• Physical activity throughout the day
• Daytime energy
• Maintaining a daily schedule

Based on age, children require different amounts of sleep. Here is a rough guideline to how much sleep a child may need throughout the 24-hour day.

How Much Sleep Does a Child Need?

Generally, the recommended amount of sleep over 24 hours, based on age, is as follows:

These are only averages, and each child may require different amounts of sleep.

Simple Ways to Build Better Sleep Habits

1. Keep a Regular Bedtime

Try to keep bedtimes and wake-up times somewhat consistent, even during the week. Keeping these times consistent will allow the child to know when it is time to sleep.

2. Keep a Calm Bedtime Routine

Having a routine can help children know when it is time to sleep, and can make sleep time less stressful. A basic routine may include bath, brush, story/book, and bed. Having a consistent routine each night will allow a child to slowly transition into sleep. The American Academy of Pediatrics also recommends that children have a regular bedtime routine.

3. Limit Screens

Phones, computers, T.V., and games can be detrimental to a child's ability to sleep. It is best to keep these out of the child's sleeping area and try to avoid using them during the bedtime routine.

4. Encourage Activity Throughout the Day

Children naturally require activity, play, and exploration to thrive during the day. Encouraging outdoor play and other age-appropriate exercise can lead to a more consistent daily schedule and better bedtime habits.

5. Keep the Bedroom Comfortable

Keep the sleeping area comfortable, and make sure it is only used for sleeping. It is best to avoid homework, games, and other activities in the sleeping area.

6. Avoid Heavy Activities Before Bed

Give your child quiet time to wind down before bedtime. Reading a book or interacting with parents can be better alternatives to more exciting or stressful activities that a child may do right before sleeping.

Signs That Your Child May Not Be Sleeping Well

Parents should keep a watchful eye if their child often:

• Takes a long time to fall asleep
• Wakes up multiple times during the night
• Is overly sleepy during the day
• Has trouble focusing at school
• Is unusually irritable
• Is snoring or has noisy breathing
• Frequently refuses or struggles with bedtime

Snoring and breathing issues during sleep can sometimes require medical attention, especially if they occur often.

When Should Parents Consult a Pediatrician?

Sometimes it can be normal for a child to have issues with sleep, however parents should never ignore sleep issues if they continue.

Parents should consult a pediatrician in Ajmer if their child's sleep issues continue, if they affect the child's daytime behavior or school activities, or if the child has loud snoring or breathing difficulties during sleep.

A doctor will understand the child's overall health, daily habits, and symptoms, and will guide the parents based on the child's needs.

A Simple Message for Parents

Good sleep habits can often be as simple as having a regular routine, limiting screens, getting active during the day, and having a calm sleeping area. Every child is unique, so it is best not to compare a child's sleep habits to another child's. If you have any concerns about a child's sleep, growth, or behavior, it is best to contact a qualified pediatrician.

At Mayur Children Hospital, Ajmer, we provide pediatric care to children of all ages, from the moment of birth to throughout the teen years, including routine pediatric care and neonatal services.

Frequently Asked Questions (FAQs)

1. How many hours should a child sleep?
It depends on a child's age, however, as a general guideline, school-age children should sleep for about 9-12 hours and teenagers should sleep for about 8-10 hours in a 24-hour day.

2. Is it okay for children to use a phone before sleeping?
It is best to avoid screens before sleeping. Keeping screens away from the sleeping area can help improve sleep.

3. Why does my child have difficulty sleeping at night?
There can be many reasons for this, including an inconsistent sleeping schedule, heavy screen time, stress, or other factors. If it continues, it is best to consult a pediatrician.

4. Is daytime napping good for children?
Napping during the day is normal for many children, and the total sleep durations in the table above include daytime naps.

5. Does snoring affect a child's sleep?
If a child snores loudly and regularly, especially if they have breathing difficulties, it is best to consult a pediatrician.

6. How can I create a bedtime routine for my child?
Keep bedtime and wake-up times consistent and use a calm bedtime routine, such as bathing, brushing, reading a book, and then sleeping.

7. When should I take my child to a pediatrician for sleep problems?
It is best to consult a pediatrician if a child's sleep problems continue, if they regularly affect the child's daytime behavior or school activities, or if the child snores loudly or has breathing difficulties during sleep.