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Sleep is essential in maintaining health and continual growth for children. As children become older, technology and stressors may distract children when it is time to sleep. Parents should help children create healthy sleep habits that will continue throughout life and help to reduce the effects of sleep deficiency. Parents can help children receive an adequate amount of sleep by following the tips below:
- Ensure children maintain a sleep schedule, such as settling into bed at least 30 minutes before their approximate bedtime.
- Limit light exposure when in bed.
- Limit technology use before bedtime. Cell phones, television and video games can be distractors that cause children to stay awake past their bedtime. Technology also produces blue light that may boost attention and mood to force the body to feel awake.
- Avoid large meals and liquids before bed.
- Exercise during the day to help the body feel more tired when bedtime approaches.
- Ensure the room is at a comfortable temperature.
- Ask children if they want a fan or white-noise machine. Children may become scared or distracted by noises outside of their room and cause difficulty to fall asleep.
- Ensure the child does not consume caffeine throughout the day.
- Avoid high-energy activities before bedtime.
Parents should ensure children maintain a consistent routine and bedtime before going to sleep each night. Parents also should ensure children are using low-energy activities, such as reading a book, to help them feel tired and ready for sleep. If your child has issues falling asleep or sleeping through the night, contact your primary care physician or pediatrician.
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