HEALTHY SLEEP HABITS FOR YOUR BABY AND CHILD (SLEEP CHART FOR PARENTS)

              HEALTHY SLEEP HABITS FOR YOUR BABY AND CHILD

         (SLEEP CHART FOR PARENTS)

                             

Healthy sleep habits is very important for your child’s health Enough sleep during the day and at night is important and may have trouble, they find it hard to settle. Children and adolescents who do not get enough sleep have a higher risk of obesity, diabetes, injury, poor mental health, and problems with attention and behavior.

In fact, healthy sleep habits start from birth.

How much sleep does my child need?

Every parent should know about the chart that clarifies every stage of a child's sleep needs. They need a different amount of sleep. This chart is a general guide about 24 hours of sleep and naps.                                 

They need a different amount of sleep. This chart is a general guide about 24 hours of sleep and naps.

Source: (American Academy of Sleep Medicine provides this valuable chart 

Infants	(4 to 12 months old)	12-16 hours
Toddlers	(1 to 2 years old)	11-14 hours
Children	(3 to 5 years old)	10-13 hours
Children	(6 to 12 years old)	9-12   hours
Teenagers	(13 to 18 years old)	8-18   hours

 

Infants (birth to 4 months)

It is seen that a newborn baby sleeps almost 18 hours a day. During the daytime, a newborn sleeps 3 to 4 hours in a single sleep. It’s quite necessary for their health.

As they grow, they will stay awake longer during the day and sleep for longer at night.

After 3 months, the baby’s sleep habits will become more predictable, and you can expect a more regular nap schedule.

Your baby will let you know when they are tired. Trust them. A sleep diary might help you recognize their regular sleeping pattern.

A nap time routine is a good idea. It could include a quiet cuddle and a short story in a darkened room before it is time to nap.

Healthy sleep Habits for your baby:

Keeping your baby awake during the day will make them overtired, so do not try to do so. Actually, napping helps a baby to sleep longer at night because a short nap refreshes them.

Make sure that the place of your babies sleep has all soft items like pillows and stuffed animals, out of the crib.

It is okay to cuddle and rock your baby. You cannot spoil a young baby by holding them.

A pacifier may comfort and help your baby to settle. However, it is best not to start using a pacifier until breastfeeding is going well.

Your baby will stir during the night. Give them a few minutes to try and settle on their own before going to them

Keep the light dim and avoid stimulation during nighttime, feedings, and diaper changes.

Infants (4 to 12 months)

During this stage, babies sleep an average of 14 hours a day. Most infants need three naps a day, one in the morning, afternoon, and early evening, including 2 longer naps.

Perhaps the napping needs are different; some nap for as little as 20 minutes at a time, while others sleep for three or more hours.

Healthy sleep habits for your infants-

·       Schedule a regular daytime and bed times sleep as much as possible.

·       A consistent bedtime routine is important; many parents like to use the three B's: bath, book, bed

·       Don’t put your baby to bed with a bottle. This can lead to tooth decay

·       If your baby wakes at night and cries, go check to see if there is anything wrong. Such as being too cold or too warm, but try not to take them out of the crib.

 You can comfort them by stroking their forehead or talking softly to let them know you are there.

·       This helps your baby learn how to self-soothe, important steps towards falling feeding, and diaper changes, keeping the light dim.

Toddlers [1 to 2 years]

·       Most toddlers sleep between 11 and 14 hours in 24 hours.

·       Healthy sleep habits for your toddlers are

·       Maintain a sleep schedule. The routine you established for the first year is even more important for your toddler

·       Avoid a long nap during the daytime. It affects nighttime sleeping.

·       Help your child wind down about half an hour before bedtime with stories and quiet activities.

·       Be gentle but firm if your child protests.

·       Keep the bedroom quiet, cozy, and good for sleeping, such as keeping the light dim.

·       Soft, soothing music might be comforting.

·      Blankets or stuffed animals are often important at this age.

 

Children [3 to 5 years] 

Children sleep between 10 to 13 hours a day. At this stage, the schedule is not fixed; it differs from child to child.

Some children have one nap a day, many will have a second nap, and some children give up daytime naps during this period.

You can schedule this time often, after lunch, to read and relax.

Healthy sleep habits for your children

·       Avoid screens before bedtime.

·       Don’t allow tablets, television, computers, or video games in the bedroom.

·       Set some limits, such as how many books you will read together.

·       Tuck your child into bed snugly for a feeling of security.

·       If your child has nightmares, reassure and comfort them.

 

What are some common sleep problems?

Sleep deprivation

Some children don’t get enough sleep. If your child is fussy, cranky, or has difficulty staying asleep at night, it might be because they aren’t getting enough nap time or aren’t getting to bed early enough.

Be regular, it means you should go to bed at the same time each night and get up at the same time. 

Nightmares:

Most children experience nightmares at one time or another. Nightmares can happen after a stressful physical or emotional event or can be caused by fever. Talk calmly, cuddle, and reassure your child.

Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom. 

Loud snoring:

If your child regularly snores loudly, this can be a sign regularly snores loudly, this can be a sign of a problem. 

Sleepwalking:

Sleepwalking is a disorder where a child is partly awake but not completely, during the night. Your child may sit up in bed and repeat certain movements, such as rubbing their eyes. They may get out of bed and walk around the room.

When you talk to your child, they usually will not

answer you.  If the problem continues, contact your doctor.

Night terrors :

These are different from nightmares. Children with night terrors scream uncontrollably, may breathe quickly, and seem to be awake.

Night terrors usually happen between the ages of 4 to 12.

 

What if my child regularly has trouble falling asleep?

 ·       Some children have trouble falling asleep on their own and can lie awake for long periods of time. This can be caused by too much screen time before bed or caffeine from soda and energy drinks.

· Don’t allow your child to drink or eat anything with caffeine.

·  Build some relaxing activities before bed, such as reading, listening to calming music, or lying in bed with your child, talking quietly about their day.

If these reasons aren’t the cause, talk to your doctor about other ways to help your child learn to fall asleep on their own.

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