Sleep is an extremely important part of your child's health. Do you know how much sleep your child needs? It's probably more than you think!
The American Academy of Sleep Medicine recommends that...
Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps)
Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps)
Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps)
Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours
Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours.
Sleep affects so many aspects of our lives!
Sleeping the recommended hours on a regular basis is associated with improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.
Insufficient sleep is associated with attention, behavior, and learning problems. It also increase the risk of accidents, injuries, hypertension, obesity, diabetes, and depression. It can also mimic mood disorders and ADHD.
Sleeping too much is also a concern! It may be associated with high blood pressures, diabetes, obesity, and mental health issues.
How many hours is your child getting? Not enough? Try some of the tips below!
Make a bedtime routine book
Be consistent - keep the same bedtime on weekends and on vacations
Create a relaxing bedroom atmosphere: blackout curtains or a sleep mask, fan or white noise, and a cooler temperature can all help with quality sleep
Wind down for 30 minutes before bed (ex. lower the lights, quiet reading, stretching, deep breathing, soothing music, relaxation exercises)
Disconnect from screen/devices at least 30 minutes before bed
Create a routine, such as:
take a warm bath
apply lotion/massage
wind down time
read a book
pick a stuffed animal for bed
If you have any concerns about your child's sleep patterns, keep a sleep journal and discuss with your pediatrician.
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