Children’s bedtime is one of the constant concerns of parents. Usually parents are tired and wait for the baby to go to bed as they get closer to the last hours of the night. But sometimes everything goes the other way around and it seems that the child has extra energy and does not show any desire to sleep at all. If this is the case most of the time, you may want to know how to fix your baby’s sleep problems and get him to bed every night according to a specific schedule. In this article, you will read everything you need to know about children’s bedtime.
What effect does sleep have on a child’s health?
Adequate and quality sleep is one of the most important principles of staying healthy. Just as getting enough sleep can have many benefits for a child, lack of sleep can have negative and devastating consequences. Some of the things that affect sleep are:
- Brain function: Sleep is associated with certain brain functions, including productivity and cognition. These are the functions that directly affect a child’s behavior and academic achievement.
- Baby weight: Sleep patterns affect the hormones responsible for appetite, and lack of sleep impairs the ability to regulate food intake.
- Physical function: Sleep affects a person’s physical abilities. Adequate and proper sleep means better performance, concentration and more energy.
- physical health: Sleep improves a child’s health in a variety of ways and prevents many diseases, including regulating blood pressure, preventing heart disease, reducing the risk of sleep apnea, reducing inflammation, boosting the immune system and reducing the risk of weight gain.
- mental health: Lack of sleep has a negative effect on mood and emotional, social and emotional intelligence. Children with sleep deprivation are more at risk for depression.
- Night awakening: When children go to bed too late, their sleep becomes poor and they are more likely to wake up during the night.
Bedtime for children of different ages
Your baby’s sleep needs vary according to his or her age. In general, pediatricians recommend that children sleep at:
- 4 to 12 months: 12 to 16 hours;
- 1 to 2 years: 11 to 14 hours;
- 3 to 5 years: 10 to 13 hours;
- 6 to 12 years: 9 to 12 hours.
What are the symptoms of sleep deprivation in children?
Lack of sleep The child manifests himself with various symptoms, some of which are:
- Excessive drowsiness during the day;
- Mood swings;
- aggressive behavior;
As you can see, sleep deprivation can lead to communication problems in the long run and greatly affect a child’s ability to go to school.
How to set a sleep routine for baby or toddler?
Having a plan for sleep makes your baby sleep a little more regularly and with better quality. Of course, each child’s sleep routine depends on their family plan, but there are things you can do to create a good sleep routine.
Creating a sleep routine for babies
Most people think that crying is a sign that it is time for them to go to bed, but this is just one of the signs that the baby needs to sleep. There are ways to put your baby to sleep before crying.
1. Determine the right time to sleep
In this way, the baby learns to always sleep peacefully and without excuse. The secret of using this method is to know the golden time of the baby’s sleep. The golden time of sleep is when he is a little sleepy, but has not yet reached the stage of restlessness and crying. At this time the baby is not tired, but is struggling with sleep. If you start early, your efforts will be in vain. With a little attention to your child, you will soon notice his moods and his sleep pattern will come to you.
۲. Sleep in the presence of parents
In this method, you lie down next to the baby to fall asleep. Gradually, you change this lying down to sitting and move farther and farther away so that the baby learns to sleep alone. Research has shown that using this method makes babies wake up less.
Creating a sleep routine for young children
It would be easier if you started working earlier and made your child sleep routine when he was younger, but it is still not too late and it only takes a few nights for your baby to sleep.
These ideas will help you set up a program that encourages your child to sleep easier, faster and more:
- Give her nutritious snacks;
- Turn down the light and reduce your activities;
- Brush his teeth;
- Read a book to your child before bed;
- Kiss and caress her.
Things you should not do
- Do not allow activities that interfere with sleep: 30 to 60 minutes before bed is not a good time at all to play video games or watch TV. Play with your child or do any other fun activity early in the night so that his sleep routine is not disrupted.
- Avoid giving your child caffeinated foods: Only tea and coffee do not contain caffeine. The ice cream or cocoa chocolate that a child eats also contains caffeine and can make him sleepy.
Adequate sleep is one of the main needs of infants and growing children. Use whatever method is best for your baby or toddler to adjust his or her sleeping position.
Is your child’s sleep equal to the amount of sleep recommended by experts? If your child has had sleep deprivation in the past and has been able to make up for it by taking action, please share your helpful experiences with us and other parents.