Everyone with children knows how challenging it can be to put them to bed. Even adults sometimes struggle to get into bed. No matter how old you are, getting a good night's sleep is important. Not getting enough sleep has negative effects on both children and adults. Therefore, you should ensure that your child gets enough sleep and also pay attention to getting sufficient and quality sleep yourself.
How Much Sleep Is Needed Per Day?
The sleep needs of babies and children vary according to their age. Good sleep is important for the efficient functioning of the brain and body; it helps strengthen memory and recharges a person for the next day.
Getting enough sleep is very important for the health of babies and children.
Babies up to 3 months old need to sleep between 10.5 – 18 hours a day, but there may be variations in this duration from baby to baby.
Babies aged 4 – 11 months should sleep between 9 – 12 hours a day and also take regular naps during the day.
Children aged 1 to 5 should sleep between 11 – 15 hours each night. It is important to establish a strict and consistent sleep routine during this period.
Children over the age of 5 need to sleep between 8 – 11 hours each night until they reach adolescence, when 8 – 9 hours of sleep is often sufficient.
The sleep needs of adults vary from person to person, but to have a good night's sleep, they generally need to sleep between 7 – 9 hours.
Children who do not get enough sleep struggle to cope with their growing brains and bodies.
According to various studies, consistently getting insufficient sleep can lead to obesity, behavioral problems, slow brain development, and immune system issues in children.
What to Do for Quality Sleep
To achieve quality, healthy, and sufficient sleep, the following points should be considered:
*Eliminate Distractions
There is a lot of technology in our lives, and most of us find it entertaining. Watching movies, viewing videos, listening to music, and sharing on social media make time fly by. However, this situation has also brought about the issue of technology addiction, which negatively affects human life.
You and your child need to know when to turn off your phones, computers, and televisions. For a quality night's sleep, unplug devices and disconnect from the internet. If you are overly sensitive to light and sounds, use headphones or sleep masks.
*Your Bed Should Be Healthy and Comfortable
People sleep in different ways. The best bed for a person is one that is healthy, comfortable, and supports their sleeping style. A good bed is a worthwhile investment for your health, sleep, and enjoyment.
*Establish a Sleep Time Routine
Creating a bedtime routine is important for both you and your child. For this, you should set aside a certain amount of time before the hour you will go to bed. During this time, you can tidy up if necessary, prepare clothes for the morning, and so on. Then, read a story to your child or set a time limit for them to read a book.
Your child may struggle to stick to this routine, but you should be firm. If they get out of bed after you put them down, quietly return them to bed. If they have any worries, talk to them about it to ease their mind.
*Avoid Helping Your Child Fall Asleep
There may be exceptional situations, but in the long run, it is preferable for children to naturally fall asleep on their own to develop good sleep habits.
Fatigue helps people fall asleep more easily and quickly. Having expended enough energy before bedtime makes falling asleep easier. Additionally, it is necessary to avoid sugary or caffeinated foods and drinks close to bedtime.
*Be Patient
You should keep in mind that the methods you try to establish a healthy sleep routine for yourself and/or your child may not work immediately. Establishing discipline in any area requires patience, especially when it comes to children. If you apply these recommendations consistently and steadily, you will see the benefits over time.
Practical Information for Parents
