Everyone is talking about sleep – its importance and its elusive nature. Having a good night’s sleep is essential for every one of us. What are the secrets to good sleep?
- For babies, toddlers, and many preschoolers a good day’s sleep encourages and supports a good night’s sleep. Babies and children who have a good nap sleep better through the night. A bad nap often translates into a bad night’s sleep – cranky, overtired doesn’t shift into a great night of sleep. On the contrary, skipping or poor napping leads to wakefulness throughout the night. This leads to more crankiness and tiredness the next day.
- Providing opportunities for sleep or at minimum rest time is vital for every baby and child – and adults as well. Here is a guide for the amount of sleep (including naps) by age from the National Sleep Foundation. This is a guide and individuals may vary. Also, this will vary with the overall health of the child or adult. You know that when you are feeling unwell getting more sleep is essential.
| Age | Recommended | May be Appropriate | Not Recommended |
| Newborn (0-3 months) | 14-17 hours | 11-13 or 18-19 hours | Less than 11/more than 19 |
| Infant (4-11 months) | 12-15 hours | 10-11 or 16-18 hours | Less than 10/more than 18 |
| Toddler (1-2 years) | 11-14 hours | 9-10 or 15-16 hours | Less than 9/more than 16 |
| Preschool (3-5 years) | 10-13 hours | 8-9 or 14 hours | Less than 8/more than 14 |
| School Age (6-13) | 9-11 hours | 7-8 or 12 hours | Less than 7/more than 12 |
| Teens (14-17) | 8-10 hours | 7 or 11 hours | Less than 7/more than 11 |
| Young Adults (18-25) | 7-9 hours | 6 or 10-11 hours | Less than 6/more than 11 |
| Adults (26-64) | 7-9 hours | 6 or 10 hours | Less than 6/more than 10 |
- Routine is vital to any sleeping process – rituals for bedtime set babies and children (and adults) up for successful restorative sleep at night. For babies, this might be a soothing bath or cuddling with a book, and a bottle. For toddlers, preschoolers, and younger school-age children, this might be bath time, brushing teeth, cuddling with a book, and a song to send them off. Older children, teens, and adults should also establish routines which include turning off all screens at least 30 minutes before bedtime. Consistency is so important.
- While you may be able to make small alterations to sleep routines for special events or during vacations try to keep as close to regular bedtimes and sleep routines as possible. You’ll be thankful you did.
- Babies do best going to bed with their tummies full. Feeding should be part of their bedtime routine. Older children might also need a light snack before bedtime but should eat it 45 minutes to an hour before bed so it doesn’t throw off their breakfast routine. Make sure these snacks are low in sugar and skip juices which often have far too much sugar. Not sure what a healthy bedtime snack might be, check out this article from Super Healthy Kids.
- Sleep environment plays a huge role. While a quick “cat nap” in a stroller or car seat might be OK this shouldn’t become part of any nap or sleep routine – Bed is Best. Keep the room temperature comfortable. Often a cooler temperature is better for deeper restorative sleep. The room should be dark enough for children to fully sleep and if they need a night light, be sure it’s soft lighting.
- Moving children from less daytime sleep opportunities is a process. Parents and caregivers are often frustrated when they notice sleep needs shifting, but cutting a nap often doesn’t seem to work either. Children will often start to sleep less through the day of their own accord. Naps that were typically 1 – 2 hours will shorten. Gradually shifting the daytime nap routine (in 10-15 minute increments) usually provides better results when moving from several daytime naps to one nap to no naps. Don’t rush them – some children continue to need the opportunity to nap. Remember that having quiet time, whether they nap or not, is hugely important for their health and development.
Sleep is vital for each of us. The secret is out – everyone benefits from consistent sleep routines!