Every parent likely remembers the sleepless nights and constant tiredness of the newborn phase, and how detrimental it could be to daily activities. Unfortunately, many families continue to experience bedtime meltdowns and broken sleep schedules throughout the toddler years and beyond! Here are a few ways to help make bedtime a bit more peaceful for both you and your children.
The Importance of Healthy Sleep
Proper sleep is important at all ages, but for children in particular a healthy sleep routine can help boost critical emotional, social, and physical growth. In fact, experts at the American Academy of Sleep Medicine recommend at least 11 hours of sleep daily for toddlers, and at least 10 hours of sleep daily for preschoolers. When a child is well-rested they are better able to focus, regulate their emotions, communicate effectively, and manage stress. Alternatively, not getting enough sleep or having disrupted sleep can cause your child to become more irritable, unfocused, or disinterested.
Strategies for Promoting Healthy Sleep
While each child is different and may have unique sleep needs, childhood development experts highlight the importance of finding the right sleep routine and sticking to it as much as possible. Having a consistent nighttime routine, such as putting on pajamas, brushing teeth, and going to sleep at the same time every night, helps your child create a comfortable and predictable schedule that becomes easier to adapt to over time. Keeping these bedtime and wakeup routines consistent even on weekends can be especially beneficial for keeping your child regulated and well-rested.
Additionally, your child’s sleep schedule is influenced by their daily habits more than you might think. For example, children that get regular physical activity, consume caffeine and sugar in lower amounts, and are exposed to natural daylight regularly tend to have an easier time falling, and staying, asleep. Alternatively, children who are not given the opportunity to get their energy out throughout the day, or who consume sweets right before bed, might have a more difficult time fighting restlessness and getting a full night of sleep.
The environment your child sleeps in also matters tremendously. Limiting distractions as much as possible, such as turning off lights, setting a no-screen policy well before bedtime, and promoting quiet during sleeping hours, helps children get a better night of rest. Bright lights, especially close-range like on a phone, TV, or tablet, can restrict melatonin production and lead to your child having a harder time falling asleep.
The team at Heaven’s Elect is committed to fostering children’s health and wellness both during childcare hours and at home. With nutritious snacks, allotted time for outdoor play, and pre-scheduled nap times for little ones, children can build healthy sleep habits even while receiving childcare, leading to a more peaceful bedtime routine at home.