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Oct 13, 2022

Sleep habits and Tips to Help your Kid get a Good Sleep


When it comes to your kid, the main concern is how to get them in bed. Good sleep is essential for both adults and children. It helps to replenish the energy your kid needs for a productive tomorrow. A good amount of sleep can help maintain the kids' mental and physical health. However, the real issue is that parents struggle while putting their children to bed. Babies and toddlers resist going to sleep. When they don't sleep, parents can’t sleep, either, leading to a poor sleep regime for everybody in the family.

In this blog, we are sharing knowledge and tips to settle little ones and make them fall asleep. Before you get to the main topic, there is something you should know. There are no hard and fast rules for bedtime and every kid is different. The only thing important is to focus on a healthy sleep routine. Let’s dive right into it.

Importance of a Proper Sleep

Modern lifestyle is different, and it impacts the health of not only adults but kids, too. Getting good sleep is a part of a leading healthy lifestyle. Why is it so important for kids to have proper sleep? Check out the reasons:

        Sleep enhances learning: It increases learning ability and brain development in kids of all ages.

        Sleep helps in Growth: Kids and babies spend 50% of their time in deep sleep. It induces growth hormones that are considered to be essential for a child's growth.

        Sleep reduces injury risk: Kids get impulsive and clumsier when they don't get enough sleep. It leads them to indulge in riskier behaviour.

        Sleep protects the heart: Kids are prone to vascular damage due to circulatory stress hormones. A night of deep sleep can help the heart of the kids.

        Poor sleep affects weight: Not getting enough sleep can increase obesity in kids. It is important to improve their sleep habits and regulate their weight.

        Sleep and immune system: Immune response like that caused by viral infections can impact sleep. On the other hand, good sleep can strengthen the immune system, allowing for balanced and effective immune system. 

Tips to Cultivate good Sleep Habits

        Know how much sleep they get: No. of hours of sleep depends on the kid’s age. Notice how many hours your kids sleep, their napping habits, and understand their sleep needs. These points can help you set bedtime rules for your kids. Check the sleep time based on their age:

         1 to 4 weeks old: 16-17 hours per day.

        1 to 4 months old: 17 hours of sleep, but they sleep more at night.

        4 months to 1 year: 14-15 hours of sleep per day.

        1 to 3 years: 12-14 hours per day.

        3 to 6 years: 11-12 hours of sleep per day.

        7 to 12 years: 9-12 hours of nightly sleep.

        13 to 18 years: 8-10 hours sleep at night.

        Turn off the screens:  Blue light from television and mobile screens disturbs the sleep-wake cycle. It can interfere with the hormone melatonin production. Melatonin is important to get sleepy within 15 minutes. Switch off televisions and all screens from the bedroom at least 2 hours before bedtime. 

        Regular exercise: Physical activities will help them get to sleep quicker at night. You make sure that kids are doing regular exercise, which includes playing with friends, cycling, walking, etc. Playtime must be at least 3 hours before bedtime.

        Create a sleep-inducing environment: The room atmosphere impacts the quality of sleep your kids get. So, it is best to create an ideal sleeping environment. You can keep their room cool and dark. Also, fluffy, cuddly, and soft toys can help your child sleep better.

        Check on worries that affect kids' sleep: Your child may have some sleep troubles. They may wake up at night, stroll in the room, snore, or resist going to bed. You should look out for the problems with their sleeping pattern. If your child is overtired, cranky, or sleepy during the daytime, consult with the doctor. Some kids have fears of sleeping alone or have sleep disorders, which cause them difficulties while sleeping.

        Encourage good health and nutrition: Following a healthy diet can stimulate good sleep. Parents can plan a diet and check on nutrition to keep their health intact. Also, ensure that they are eating the right proportion of food. Don't allow them to drink caffeine and aerated drinks in the evenings. You can give them a glass of warm milk or fruits before bedtime.

Consistent Healthy Sleep Routine 

Planning a consistent bedtime routine is crucial for babies, toddlers, and kids. It reduces the stress on parents and children. Bedtime rituals can help them to sleep well at night. They will start looking forward to these rituals and connect it with sleep.

        Light playtime

        A relaxing bath

        Putting on pajamas

        Brushing their teeth

        Read bedtime story

        Use soft snuggly toys

Key Takeaway

        Good sleep habits can improve the sleep quality of your kids.

         Enough sleep is important for brain development and healthy body growth.

        There are multiple ways to get your kids to sleep at the same time every night.

        Practicing the right methods to put your kids to bed can improve your sleep too.

People also ask (FAQ)

How can I help my child with sleeping problems?

You can improve your child's sleep routine. It is easy to follow a few rules and tips to change their sleep patterns. Just follow these ways:

        Create a plan

        Make a timetable

        Keep the noise down

        The home vibes should be positive

        Practice the tips every day

        Consult an expert to overcome children's insomnia

What causes poor sleep in kids?

These reasons can be the cause of insomnia in kids:

        Eating sugary foods during the day

        Experiencing stress - can be triggered by problems at home or school.

        Caffeine contains drinks that can keep kids awake.

        Some medical issues like sleep disorders, sleep apnea, or restless leg syndrome.

        Medication can also cause poor sleep in kids.

What are three common sleep problems in early childhood?

There are so many sleep problems that could cause insomnia in kids. But here are the three common sleep issues that are likely to happen in early childhood:

        Problems getting your child to settle down at bedtime.

        Children face the issue of not being able to get back to sleep.

        The child suffers from nightmares or is afraid to sleep in the dark. 

Once PregaNews confirms the good news, you are on your way to a parenting adventure. Once you have your baby in your arms, it’s going to be a rollercoaster ride in the initial stages. Make sure you enjoy every moment of it.



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