CHILDREN & SLEEP

Naptime is critical for children; it gives their bodies a chance to recharge as they grow. Naps can improve learning and memory while also improving a child’s mood.

Naptime

Children 1-2 years old

At least one nap per day

Total of 11-14 hours of sleep each day

Children 3-5 years old

Might benefit from naps, unless it interferes with sleep at night

Total of 10-13 hours of sleep each day

Children 6-12 years old

Likely don’t need naps

Total of 9-12 hours of sleep each day

Consequences of poor sleep:

A tired child is more likely to misbehave. Various cognitive and physical skills are developed during sleep. Additionally, most human growth hormones are released during sleep.

How to get your child to sleep:

Pick a suitable bedtime that allows them to get enough sleep for their age
Establish a calming routine without television or other technologies. This may include a bath or reading stories
Ignore complaints or protests
Establish a rule that they can’t leave their room after bedtime
Leave room while they are still awake so they learn to fall asleep alone
Consider giving a one-time pass each night to get up for a quick hug, drink of water, etc.
Send child to bed immediately if they get up
Ideally, children wake up naturally on their own. If you have to wake them up, do so at a consistent time each morning, even on the weekends
Activity during the day helps a child sleep at night
Reward positive behavior

Night Terrors

Night terrors are common in childhood and may be upsetting to watch as a child may scream, flail or look scared. If your child has an episode, you can talk to them in a soft, calm voice. You can also simply wait-out the night terror, the child will likely have no memory of it the next day.

Avoid abruptly waking or shaking the child, as this can make the night terror worse.
To decrease the risk of night terrors, follow the above strategies to help your child sleep.
If the night terror is associated with sleep walking, see your pediatric specialist.