Home 
For Families Articles Healthy Sleep Habits
For Families Articles Healthy Sleep Habits
| Healthy Sleep Habits |
 |
 |
 |
|
As parents it is our responsibility to protect and ensure our children’s sleep, just as we do with their safety and their food intake. We are also responsible for the formation of their sleep habits early on in their little lives. Probably the most important way to establish good sleeping habits is to follow a nightly routine. A bedtime ritual makes it easier for your child to relax, fall asleep and sleep through the night. A typical night time routine might be:
· Have a snack/drink of milk
· Have a bath.
· Put on pyjamas.
· Brush teeth.
· Read a story.
· Make sure the room is quiet and comfortable.
· Put your child to bed.
· Say goodnight and leave.
How much sleep should a child get? Each child is different and has different sleep needs. The chart below shows the recommended hours of sleep for children up to twelve years of age:
Age Hours of Sleep (including naps)
Is light alright?
Light helps us know when to sleep and when to wake. When we open our eyes in the morning the sunlight tells our brains to wake up. As day turns to night our brain makes a chemical called melatonin which makes us sleepy. Because light wakes us up, our childs bedroom needs to be dark for them to sleep. Even the light from a television or computer screen can make it harder to fall asleep. A dim nightlight is okay. As much bright light in their room as possible in the morning will help "turn off" the melatonin and wake them up!
Other tips for encouraging healthy sleep habits are to encourage children to fall asleep on their own and discourage night-time awakenings. A child who falls asleep on his or her own will be better able to return to sleep during normal night time awakenings and sleep throughout the night.
And that goes for you too!
|
