Creating Good Sleeping Habits

One of the most common questions we have as early childhood teachers is, "How can I get my child to sleep better?"

Sleep needs vary with age, but generally speaking, toddler-aged children need around 11-14 hours each night and preschool-aged children need 10-13 hours. 
This sleeping time may also be made up by taking a nap during the day, but it is recommended that children do not nap after 4:00pm, so they can get to bed at a good time.

It is recommended (by the National Sleep Foundation) that children go to sleep by 9:00pm every night. This will help them avoid the evening peak of alertness that we as adults have, also known as a "second-wind". If your child stays up late and seems to be full of energy, it is most likely because they have reached this peak and are over-tired.

So how can you get your child to sleep at a reasonable hour? Routine
A consistent sleep routine is the most effective way to help your child get the sleep they need.

What should a sleep routine look like?
Most sleeping experts agree on this - in the hour leading up to bedtime, there should be no screen time, lights should start getting dimmer, and the environment should be calm (not the best time to play pro-wrestling with daddy!)
Other than that, it doesn't matter what the routine is, as long as it is the same every night.

When starting a bedtime routine, it may take from 2-4 weeks for your child to get used to it. One big mistake that is often made in this time is when the weekend comes around and routines are forgotten. This disrupts your child's body clock and makes them start their routine again during the week, only to have it disrupted again the next weekend.

So if you're serious about changing your child's sleeping patterns, try to follow these useful tips:

• Plan a regular bedtime routine that stays the same every day, even on weekends.
• Don't allow your child any screen time or exciting play before bedtime.
• Do incorporate relaxing activities - taking a bath, listening to mellow music or reading a book are ideal.

If you are still having trouble after trying these tips, we suggest that you discuss it further with your early childcare provider or family doctor.

Link: National Sleep Foundation