Getting enough sleep is important for children of all ages. Even as adults, sleep is a time when the body can recharge and repair. Repair takes place throughout the body, especially in the brain. Studies have shown that the brain of someone who is not getting regular sleep looks similar to that of a drug user. Here are some tips on how much sleep is needed and how to better achieve this on a daily basis.
According to the CDC, toddlers ages 1-2 years require 11-14 hours of sleep per day. Preschool age children ages 3-5 require 10-13 hours of sleep per day. School age children ages 6-12 require 9-12 hours of sleep per day. Teens require 8-10 hours of sleep and adults require 7 or more hours per day.
Tips for achieving more hours of sleep:
- Set a Bedtime and Stick to it as Often as Possible. Most children thrive on having a set routine. This includes a set bedtime that allows them to get enough sleep each night. School age children should be going to bed between 7-8:30pm in order for them to get enough sleep. This can be done by slowly moving up their bedtime in short increments every few days until you reach the desired bedtime.
- Remove Electronics and Toys from the Bedroom. Reducing distractions like electronics or toys in the bedroom can allow your child to fall asleep and stay asleep. Make sure electronics are placed somewhere in the house where they cannot be accessed.
- Make sure to Provide a Safe and Quiet Place. It is easier to sleep in a room that is dark, quiet and relaxing. This may require things such as room darkening drapes, a sound machine, a nightlight or more blankets and pillows.
- Get Enough Exercise During the Day. Being active during the day can have a direct correlation to how well you sleep. Be sure to get out and get fresh air each day.
How might you change things up for you or your child to help get a more restful night’s sleep?