Creating good habits in order to have replenishing sleep starts in childhood. Read on to learn about recommendations for establishing a sleep routine.
At nighttime, many forms of entertainment can seem much more appealing to children than going to bed. As part of their comprehensive development, it is the parent’s responsibility to develop habits in children that help them to achieve adequate sleep hygiene so they can get enough rest.
The National Health Service (NHS) in Britain states that the amount of sleep a person needs depends on their age. For example, the recommended amount for babies that are three months old is between 10 and 11 hours; for children that are age four, the recommended amount is 11 and a half hours; and for children age fourteen, 9 hours is enough.
The following are some recommendations from the Colombian Pediatric Society’s blog, Crianza y Salud:
- Try to make the time they go to bed and wake up as consistent as possible.
- The quality of the bed can improve the association a person has with their sleep environment and their induction to sleep.
- Avoid doing intense physical activity and eating heavy meals three hours before going to bed.
- Keep bedrooms cool and dark.
- Limit exposure to light, including the light that comes from screens.
- Schedule naps early enough so they do not interfere with nighttime sleep.
Related article: Six common sleeping problems children experience