Healthy Sleep Habits for Kids

We are all eager for Spring - the dreary cold weather will soon give way to longer, warmer and sunnier days. With spring comes the bi-annual time change, which can be stressful for both parent and child. On March 14, households across Alabama will be moving their clocks up an hour and losing an hour of sleep in the process. 



The change in seasons, however, does not have to negatively affect your child's health or temperament. Experts in the Children's Hospital Sleep Center have developed several tips to help parents and children better manage the time change.

Establish consistent waking times. Bedtimes and waking times should be consistent seven days a week. Waking times are the most important in establishing sleep rhythms. It is easier to enforce a waking time than a bedtime. "Sleeping in" can be a sign of sleep deprivation.

Develop bedtime rituals. A bedtime ritual is a powerful cue that it is time to sleep. It needs to be simple so that the child can recreate the ritual even if the parent is not present. A complicated ritual that requires the parent can make it hard for the child to go back to sleep. Try writing out the ritual like a script in order to make it consistent. Share the script with other caregivers (grandparents, babysitters, etc.)

Pay attention to the sleep environment. Children and adults depend on their environment for falling asleep. Background noises, location, sleep partners, bedding, favorite toys and lighting can all affect a child's ability to fall asleep. A cool, dark, quiet room is best. Letting children cry themselves to sleep is not recommended. Teach them to soothe themselves. Avoid rocking, holding and other activities that depend on a parent's presence.

Make the bedroom a sleep-only zone. Remove most toys, games, televisions, computers and radios if your child is having trouble falling asleep or up frequently at night. These items can be powerful cues for wakefulness. One or two stuffed animals are acceptable. Adolescents need a "home office" outside of the bedroom to do homework.

Limit time in bed. Hours spent awake in bed interfere with good sleep hygiene. Children vary in their need for sleep. Most infants and toddlers often sleep for more than 12 hours, children sleep for 10 hours and adolescents and adults sleep only 8 to 9 hours. Some individuals are "short sleepers" and some are "long sleepers" and need different amounts of sleep to be refreshed.

Nighttime waking is a habit. Social contact with parents, feeding and the availability of interesting toys encourage the child to be up late. Set limits on attention-getting behaviors at night.

Avoid caffeine. Caffeine is a potent stimulant and is present in a wide range of beverages. Establish daytime routines. Regular meals and activity help to "anchor" sleep times. This includes regular playtime with parents. Routines make it easier for children to "wind down" to sleep.

Naps should always be developmentally appropriate. However, prolonged late afternoon and too frequent napping should be avoided. 



For more information on this and other children's health and safety issues, visit our web site at www.chsys.org.