Insufficient sleep is not only something that is a concern among adults. There are many children who also experience sleeping problems. While tiredness and irritability are common the next day, there are long-term side-effects that you need to take into consideration. We share a few helpful tips to help you address sleeping difficulties in your child.
- Know How Much Sleep Your Child Should Be Getting
First of all, understand how much sleep your child needs. The sleep requirements for your child depends on their age. Younger children need more sleep than older kids and teenagers.
According to the American Academy of Pediatrics, these are the new updated sleep requirements for children:
- 4 – 12 months: 12 – 16 hours of sleep per day
- 1 – 2 years: 11 – 14 hours of sleep per day
- 3 – 5 years: 10 – 13 hours of sleep per day
- 6 – 12 years: 9 – 12 hours of sleep per day
- 13 – 18 years: 8 – 10 hours of sleep per day
These guidelines will help you determine if your child gets enough to sleep every night. If you find that they do not sleep enough according to these guidelines, then you should take appropriate steps to address the sleeping difficulties they experience.
- Make Bedtime A Routine
A routine is one of the best strategies you can use to help your child sleep better. When your child goes to sleep at different times every night, they may find it hard to fall asleep sometimes. They may also feel more tired in the morning when they went to bed late the previous night.
Create a bedtime routine. Make sure your child goes to bed at the same time every night. Wake them up at the same time every morning. This type of routine will help to synchronize your child’s circadian rhythm. In turn, they will be able to fall asleep faster and feel more refreshed in the morning.
- Turn Off Electronics
Studies have shown that there has been a significant increase in sleep deficiency among teenagers with smartphones. Technology might offer us several benefits, but allowing your child to use their phone or another electronic device when they get into bed can interfere with their sleep routine.
Make sure electronics are turned off in your child’s room when they go to bed. This ensures they do not stay up late playing games or talking to their friends on messaging apps.
- Create An Ideal Sleeping Environment
Consider your child’s sleeping environment too. They should feel comfortable in their bedroom. Consider what your child likes and what makes them feel safe. Then try to incorporate such elements into their room.
You should also consider humidity and temperature in your child’s room. If it gets too hot or cold in their room, they may find it harder to fall asleep. There are several strategies that you can use to combat poor temperature regulations. First, consider whether the temperature is too high or too low. If you have an older child, ask them if anything in their room keeps them up at night – then address these problems to improve the sleeping environment.
- Check The Mattress
A lot of people fail to realize the role that a mattress plays in their sleep quality. This accounts not only for adults but for children too. If your child has a mattress that does not offer them adequate comfort and support, their sleep quality can be affected in a negative way.
Children should not have a mattress that is too firm. At the same time, the mattress should also not be exceptionally soft – especially if you have a very young child. A best mattress also needs to offer a pillow top feel that children can sink into. Not only it provides a soft and plushy layer on top but also provide great support from the underlying parts.
- Try A Different Pillow
A pillow can also play a role in how well your child sleeps. When a pillow is worn out, it does not offer adequate support for your child’s neck. This may even cause your child to get up in the morning with neck pain.
Consider providing your child with a best pillow that offers their head and neck adequate support. The pillow should also help to improve the alignment of your child’s spine.
- Make Sure Your Child Gets Enough Exercise
Another tip comes into play during the day. Children have a lot of energy – and if they do not use energy during the day, they will feel too energetic to sleep at night. Make sure your child gets enough exercise during the day. This will not only help them sleep better but also ensure they do not become obese or develop other health problems associated with a sedentary lifestyle.
Children are susceptible to sleeping problems, just like adults. Children who do not sleep enough face several long-term health complications. You should understand how much your child needs to sleep, based on their age. According to SleepStandards, if your child is not getting enough sleep, implement appropriate strategies to address their sleep deficiency. This ensures they are able to grow up healthy and strong, without complications linked to poor sleep.