Healthy
Sleep for Families
Sleep is a vital part of good health and well-being, and
it is important to develop healthy sleep patterns for your children at an early
age. Many parents and caregivers have
questions around the amount of sleep a child needs and how to support better
sleep patterns. The amount of sleep
varies for each child. Typically
newborns sleep 16 hours a day, two year-olds sleep 11 ½ hours a day, and four
year olds sleep 11 hours a day. Helping
your child obtain the right amount of sleep for their body can also help avoid
behavioral issues associated with inadequate sleep. Below are a few tips and recommendations on
healthy sleep for families with young children:
-
Prepare the environment: Make sure the child
has a space ready for sleep before you start the bedtime routine. It should be quiet, dark, and not too hot or
cold.
-
Set a consistent schedule: Start the bedtime
routine at the same time each night.
-
Prepare the child: End the day with a quiet
activity, such as a bath or reading a book, to help your child settle
down. Teach your child the Pajama Rule,
where there are no loud and energetic activities once the pajamas are put on. Children can follow a visual schedule with
pictures to let them know what happens next in the evenings. Support your child with using the bathroom
beforehand.
-
Create a nurturing routine: Many children
love to read books with their parents/caregivers or talk about their day. Share a positive moment from the day with
your child and let them know what to expect tomorrow.
-
Turn off the television: Television can be a
distraction to falling asleep, and the light emitted by a television is
counterproductive to our body’s ability to generate melatonin, which
communicates to our body that it is time to sleep.
-
Make the room comfortable: White noise from a
fan can help a child ease into sleep.
Darkness can be scary for some children, and night lights can be
reassuring.
-
Stay patient but firm: Stick to the schedule
and limits, so your child does not create a pattern of leaving their bedroom
for attention. Redirect your child to
bed quietly, without reinforcing their behavior with a lot of conversation or
emotion.
Developing healthy sleep patterns can take time for young
children, and it is normal to see changes from time to time. A great place to ask questions about your
child’s sleep and health is with your pediatrician at your regular well-child
visits and developmental screening. You
can also contact the Parent Child Center at Northwestern Counseling &
Support Services and speak with the Children’s Integrated Services Coordinator,
Heather Wilson, at (802) 393-6601 if you have additional questions or concerns
with your child’s development.
Sources: Bright
Futures, American Academy of Pediatrics; Zero to Three National Center for
Infants, Toddlers, and Families; Solve
Your Child’s Sleep Problems, Richard Ferber, M.D. Centers for Disease
Control and Prevention.
____________________________________________________________________
Submitted by
Heather Wilson, Children’s Integrated Services Coordinator, NCSS Children,
Youth & Family Services Division.
