DevelopmentHealth And ScienceParenting

5+ Ways to have healthy sleep habits in kids

Sleeping Child

Taking a fair amount of sleep is very important for a child to have a healthy life. From an infant, baby, toddler, kids, tweens, and teens all should have sound sleep to ensure growth and development.  Bad and Irregular sleeping habits can cause many problems in children’s behavior, especially school goers. A straight 6-8 hours of sleep is a necessity for the human body to function correctly. How to make kids go to sleep? For the present generation, rest doesn’t come easy to some children. Here we will discuss on How to Ensure healthy sleep habits in kids

Childhood insomnia is common during pandemics. Sleep problems in toddlers are also seen nowadays.  They struggle with having a good sleep schedule. There can be many reasons behind having a messed-up sleep schedule. Parents can play a vital role in managing the sleep schedules of their children.  It happens mostly due to stress and anxiety that a child is not able to have reasonable hours of sleep every day. High school kids struggle the most with sleep deprivation due to the stress and workload of studies and homework. It is a parent’s responsibility to ensure that their child doesn’t go through any phase of sleep deprivation!

Some of the common questions asked by parents :

  • my 8 years old can t get to sleep?
  • How to get a 4-year-old to sleep
  • sleep toddlers help
  • things to help child sleep
  • how to make kids go to sleep
  • my 12 year old can’t sleep at night
  • What to do when your child can’t sleep?

No worries we are here at tinydale to answer all your queries and helping child sleep and ways to ensure healthy sleep habits.

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How To Find Out If Your Child Is Sleep-Deprived?

Sleeping
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A child who is not getting enough sleep starts to show many signs that indicate sleep deprivation quite clearly. Some of the observed signs and symptoms of a sleep-deprived child are :

  • Dark eye bags.
  • Dizziness.
  • Sleep anxiety child – Feeling Anxious 
  • Feeling lazy all the time.
  • Weakness.
  • Being irritated at times.
  • Behavior problems.
  • Triggered and reacts in small situations
  • Gets angry and loses their temper very quickly.

Having a healthy sleep schedule makes the child feel active and refreshed. So if you find your child looking dizzy and feeling lazy all the time, it’s time to check his/ her sleep schedule and make sure that the child is getting a good night’s sleep. Its the parent’s responsibility to keep a check on their kid’s daily routine.

Helping Your Child Fix The Bad Sleeping Habits By including healthy sleep habits

Sleeping
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We will discuss 5+ ways how to help kids fall asleep

1. Communication

Communicating with your child to seek out his thoughts and find out if the stress is getting to him/ her is the first step a parent should take to help the child have a good sleeping schedule. We as parents helping children sleep with the help of communication.

2. Screen Time Monitoring

Parents should always monitor their children to watch time. It would help if you closely observed the time they are spending on :

  • Television
  • Computer
  • Tablets
  • Phone.

I always have a proper and fixed scheduled time for the screen, which I include daily. Nowadays, it’s not possible to altogether avoid screen time. Due to pandemics, Virtual classrooms are the demand of time that kids need to attend. I try to prevent night screen schedules as it interacts and disturbs the sleep.

3. Enforcing A Suitable Plan For His/ Her Workload

A parent can always try to plan out a schedule that can further help the child divide his homework, studies, and other activities perfectly with the time he/ she has and relieve some amount of stress out of his/her mind, which might help to fix the problem of a wrong sleep schedule.

4. Improving Family Sleeping Schedule- Healthy Sleeping Routine

Try this out, people; it will work wonders. I mean it. We, as parents, try to follow this. My spouse and I started to follow a proper sleep schedule. We made a rule to have a fixed sleep and wake-up time. What we were surprised to note after some days.? Our kids were automatically following us with this new change. In this way, we hardly noticed they learned on their own. We don’t have to teach them purposefully.

5. Mapping Out Suitable Bedtime And Wakeup Time For Your Child

If your child isn’t able to make out the time at which he/ she must sleep and wake up to have a healthy sleeping routine, the parent should do the math. Trying to find a suitable hour for bedtime, which would ensure a healthy sleep, can be another critical step in improving a poor sleep schedule.

6. Taking Naps During The Day Time – healthy sleep habits In Your Kid’s Schedule

The recommended hours of sleep in different age groups are different. For children, age three years and below, the hours of sleep suggested are 13-15 hours, whereas, for the age group of 3-12-year-olds, 10-12 hours are more than enough. Naps are required for better daytime functioning. After the night’s sleep, starting the day and take a mid-day nap can help boost the productivity of the child and ensure more activeness during the day. It is better to encourage your child to take short naps during the day to maintain the energy throughout.

Some other useful tips and tricks that can help achieve healthy sleeping habits:

  • Parents can take the help of their family and teachers if they face issues to solve on their own.
  • Always listen to your child’s problems and the troubles they are facing.
  • Sometimes due to pain, they are unable to sleep. Try to understand them if they are in pain. Massage on the hands and legs of your kid can help them to sleep quickly in minutes.
  • A gentle tap on their hands or back can make them feel cozy. Good night kiss on their forehead can do magic.
  • kids sleep meditation can be effective if you start early.
  • Parents hug, and a kiss is the best sleeping pill in the world that can be given to your child without hesitation.
  • kids sleeping music can be magical sometimes.

Daily Sleeping Needs According To Age – healthy sleep habits

National Sleep Foundation (NSF) formulated :

Age RangeRecommended Hours of Sleep
Newborn0-3 months old14-17 hours
Infant4-11 months old12-15 hours
Toddler1-2 years old11-14 hours
Preschool3-5 years old10-13 hours
School-age6-13 years old9-11 hours

Good Night Sleeping Notes

Like every battery needs a recharge, the human body also needs a recharge, which is sleep. So everybody should take appropriate hours of sleep in their day to assure that their energy stays balanced and especially children, who need an ample amount of energy and motivation to live the good days of their childhood! I love to sleep sound, so do my kids. Please feel free to share your ideas on healthy sleeping ideas in the comment box below. I would love to learn new ideas. Sleep Sound Stay Active!

 

 

VJ
the authorVJ

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