How to Maintain a Child’s Sleep Schedule

Getting enough sleep is crucial for a child’s well-being and development. According to the American Academy of Pediatrics, most school-age children in the United States do not get the recommended hours on most weeknights. Factors that cause anxiety and stress can impact a child’s ability to fall asleep at night. However, maintaining a regular sleep schedule for children can be challenging for many parents as their usual go-to strategies (in-person classes, playing sports, social activities, etc.) are no longer possible. Read on to find out how much sleep your child should be getting and how to improve their bedtime routine.

How Many Hours of Sleep Should Children Be Getting Each Night?

The American Academy of Sleep Medicine published guidelines for the “Recommended Amount of Sleep for Pediatric Populations” based on age group. Check below to see how much sleep your child should be per 24 hours, including naps, regularly:

• Infants 4 to 12 months need 12 to 16 hours of sleep.
• Children 1 to 2 years of age need 11 to 14 hours of sleep.
• Children 3 to 5 years of age need 10 to 13 hours of sleep.
• Children 6 to 12 years of age need 9 to 12 hours of sleep.

Why Is Sleep Important for Children?

Sleep is an important part of a healthy lifestyle, just like eating a nutritious diet and staying engaged in physical activity. It can improve a child’s mood, behavior, memory, attention, emotional regulation, and mental and physical health. Sleep also plays a crucial role in academic performance, as children feel recharged after a good night’s rest and are more alert at school.

Studies have shown that even one less hour for children three years old and under may cause long-lasting cognitive and behavioral problems by the time they start elementary school. Poor sleep puts children at an increased risk for obesity, anxiety, depression, and hypertension, all of which can reduce their quality of life.

How Can Parents Help Children Readapt to Bedtime Routines?

Bedtime Routine

Parents should set time cues for when the child should wake up, wind down before bed, and go to sleep to help the body acclimate to a consistent sleep schedule. Setting times for changing into pajamas, brushing teeth, and reading a bedtime story can also be incorporated into the schedule so children will know when it is almost time for bed.

Limit Screen Time

In recent years, children have been spending more time in front of their screens for school, play, and socializing. The American Academy of Pediatrics recommended that all electronic devices, including TVs, cell phones, and computers, be shut off thirty minutes before bedtime. The blue light emitted through an electronic screen can make it difficult for your child to fall asleep, as it increases alertness and delays the release of melatonin, a hormone that regulates the sleep-wake cycle.

Engage in Exercise

Children no longer play outside and get the recommended hours of physical activity (1 hour daily) as much as they used to. Exercise is known to reduce symptoms of anxiety and depression, so offering playtime throughout the day, even indoors, is a good strategy to help your child not only fall asleep quicker at night but also stay asleep to meet the recommended number of sleep hours.

Sleep Environment

Part of establishing good sleeping habits is creating a sleep environment conducive to falling asleep. External factors such as bright light, loud noises, and hot temperatures can keep children up at night. Making small adjustments, such as dimming the lights, turning off any distracting sounds from the TV or radio, and setting the room to a cool temperature, can help children feel more relaxed and improve the quality of their sleep.

Calming Strategies

During uncertain times, children may become more anxious and stressed, resulting in insomnia or wanting to stay by their parents’ side at night. Addressing all worries and concerns before bedtime is important to make them feel calm, safe, and secure. Discussing the change in the routine and agreeing on a plan together can help the child understand the importance of a good night’s sleep and make bedtime more manageable for the entire family.

Ensuring your child gets enough sleep daily is extremely important during these stressful and uncertain times. Finding a routine that works for you and your child may take some trial and error, but staying consistent with a regular schedule can help them fall asleep easier and quicker each day. However, if your little one continues to have difficulty, consult with their pediatrician. Write down any irregular patterns that you notice and express your concerns at your next appointment.