Creating a Healthy Sleep Schedule for Your Child…

Sleep is critical to children's everyday functioning. A

good night's sleep helps prepare children to focus at

school, positively engage with others, and build

memory and attention skills. When children sleep, their

brains are actively working to form new connections,

allowing them to be more physically relaxed and

mentally alert when awake.

Why are sleep habits important?

Establishing healthy sleep habits early on helps to prevent children's long-

term sleep problems and other risk factors. Researchers have linked poor

sleep habits to obesity, impaired memory and poor academic performance in

school-age children. Further, insufficient sleep also has been associated with

higher rates of aggression and can negatively affect interpersonal

relationships with family and peers.

Outlined below are some key concepts and strategies for establishing

healthy sleep habits:

1. Sleep Duration. Consider the total amount of sleep during both night and

day: is your child getting enough sleep? The following table outlines basic

recommended sleep durations by age.

2. Naps. Is your child taking naps or do you sometimes skip nap? Naps lead to

optimal daytime functioning. If you miss one, try to keep your child up until the

next sleep period (or close to it) to maintain the child's sleep pattern. Consider

the following:

By 4 months most children take three to four naps per day

· By 8 months most children take two naps

· By 21 months most children take one nap

· By age 6 most children no longer nap

3. Sleep Quality. When sleep is continuous, your child can naturally learn to fall

back asleep following a brief awakening. Too many awakenings make sleep

difficult disrupting brain growth and the natural sleep cycle.

4. Recognize drowsiness. Nap and bedtime should begin during your child's

drowsy stage, not when she is overtired. Identify your child's signs of

drowsiness; they may include lower activity, loss of focus, slower motions,

drooping eyelids and yawning. Drowsy children also may be less vocal, quieter,

or calmer. Your child may have more difficulty falling asleep if she is overtired.

signs of overtiredness may include fussiness, eye rubbing, irritability, or

crankiness.

5. Establish consistent bedtime and wake-up routines. Your routines may be

adjusted based on age or your family's preference. Avoid stimulating activities

such as watching television or playing video games prior to bed, instead choose

calming activities like reading or storytelling. Whatever you choose, keep it the

same! Doing so helps to maintain your child's internal clock on a 24-hour cycle.

6. Be a team player and communicate! Communicate with those who are

involved in your child's life, such as another parent, childcare providers or

relatives. Share your strategies and your child's signs of drowsiness, so that they

can also support establishing healthy sleep habits for your child.