A Parent’s Guide to Sleep for Kids: Healthy Habits, Benefits, Screen Time, and More

Although every child is unique, sleep professionals have developed recommendations for the appropriate duration of sleep for each age group. Infants between 0 and 3 months of age should be getting between 14 and 17 hours of sleep a day, whereas infants between 4 and 12 months should sleep for 12 to 16 hours, including naps.

Typically, toddlers should sleep and nap for a total of 11 to 14 hours per day. Preschool-aged children should sleep for about 10 to 13 hours a day, while school-aged children should sleep for 9 to 12 hours a night. Once your child reaches teenage hood, 8 to 10 hours of sleep per night is recommended.

If you notice your child is sleeping more or less than the recommended guidelines, it’s important to see a specialist to understand the root cause of this issue. The team at Koala Center For Sleep & TMJ Disorders can help your child sleep better to enhance their wellness.

If your child struggles to fall or stay asleep, it can be quite difficult for the entire family. With the following tips, you can help your little one fall asleep easier:

– Consistency is key – Routines are important for people, especially kids! You should set times for bedtime, waking up, and naps and stick to them every day, including on weekends and holidays. This will help your child get used to a consistent routine, and eventually, they will begin to get tired right in time for bed.

– Create a safe sleep environment – A safe sleep environment means different things depending on your child’s age. Maintaining a safe sleep environment is especially vital when your child is a baby, as it decreases the risk of sudden infant death syndrome (SIDS). It’s recommended that children under one-year room-share, but not bed-share, with their parents, meaning they are sleeping in the same room but on a different surface. Babies’ sleeping areas must remain free of pillows, blankets, loose sheets, and toys.

– Practice good sleep hygiene – Good sleep hygiene promotes healthier sleep. It’s important to create a cool, dark, and quiet environment as well as limit the use of electronics before bed. Limiting heavy meals, caffeine, and sugar before bedtime is also strongly recommended.

By keeping these guidelines in mind, you can help your kids develop a healthy sleep routine and minimize the occurrence of sleepless nights for your family.

When kids don’t get enough sleep, it can have far-reaching implications. If your child isn’t getting enough sleep, you may notice:

– Day-time sleepiness.
– Hyperactivity is especially common in younger kids.
– Difficulty concentrating at school or home.
– A decline in academic performance.
– Irritability, mood swings, and crankiness.
– Behavioral concerns.

The bottom line is that sleep plays a crucial role in children’s development, behavior, and health. Kids need to get enough sleep as it has a direct effect on their learning, resiliency, alertness, memory, vocabulary acquisition, moods, motor skill development, growth, and much more.

Kids may struggle with falling asleep due to bedtime fears, nightmares, big changes, feeling uncomfortable, or feeling overwhelmed. In some cases, a sleep disorder, such as sleep apnea, can cause disruptions in your child’s sleeping patterns. For this reason, it’s important to see a healthcare provider to understand the root cause of why your child can’t sleep.

If you notice that your child is consistently having trouble sleeping, it’s important to address the issue promptly before it worsens and disrupts your child’s or the entire family’s lives. By seeing a sleep specialist, you can determine the root of your child’s insomnia and help them sleep better. The dedicated team at Koala Center For Sleep & TMJ Disorders can assess your child’s sleep patterns and develop a treatment strategy to help them stick to a routine and feel well-rested and alert.