“It is equally important to help our children maintain consistent schedules through infancy, childhood, and adolescence.” ― Richard Ferber
Introduction | Brain Development | Sleep Requirements | Bedtime Hygiene | Sleep-Inducing Tools | Circadian Rhythm | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
Every child, just like every adult, occasionally has trouble falling or staying asleep. However, if such a state of affairs is a common occurrence and getting your child to bed every evening or at nap time is a continuous struggle, it might be a signal that you need to take a closer look at several aspects of your child's daily and evening routine to find a reason why. Sleep is crucial to brain development and growth. Every child's sleep requirements need to be met for them to be able to learn and thrive during the day. Taking care of their bedtime hygiene, following their circadian rhythms, and adjusting their daily routines can help reduce bedtime hassles and help them settle into bed.
Sleep and brain development
In the early years of human life, sleep constitutes one of the most time-consuming activities. Infants, toddlers, and preschoolers allocate a lot of time to napping and resting at night. The role of sleep is implicated in the maturation of the central nervous system [CNS], neuroplasticity, growth, and the development of babies. Furthermore, a good night's rest for toddlers and preschoolers is essential to memory and cognitive function, motor skill acquisition, emotion and mood regulation, vocabulary acquisition, and overall happiness. In pre-teens and adolescents, sleep shapes higher-level cognitive processes, including problem-solving, decision-making, and executive function [planning, controlling, and coordinating behaviors and actions]. Sleep disturbances and an inadequate amount of sleep can have harmful effects on the developing brain. Not only do they impact the constantly evolving brain structure and neurogenesis, but they also diminish the effectiveness with which children learn, acquire new skills, and control their moods and behaviors.
Sleep requirements for children
Knowing how much rest your child needs during the day can be very helpful in establishing healthy sleep patterns. There are general, science-based guidelines and recommendations on the amount of sleep for every developmental stage of life. According to the American Academy of Sleep Medicine [AASM][5]:
infants [4–12 months old] require 12–16 hours of sleep a day.
toddlers [1–2 years old] require 11–14 hours of rest a day.
pre-schoolers [3-5 years of age] need 10–13 hours of sleep every day.
school-age children [6–12 years of age] need 9–12 hours of rest at night.
adolescents [13–18 years of age] should rest for 8–10 hours every night.
In younger children, i.e., infants, toddlers, and pre-schoolers, sleep requirements also include naps. At these stages of life, naps constitute an important part of total rest time, and ideally, they should be carried out for as long as the child needs them. It has been shown that napping during the day is linked with better early education outcomes and promotes executive attention, executive functioning, and learning[6]. Once a child decides to transition out of napping during the day, it is considered a sign of brain maturation[7].
Bedtime hygiene
Bedtime struggles are a common occurrence in many homes. They can take place both at nap times and in the evenings. According to studies, a consistently carried-out bedtime routine is a key element that promotes not only healthy sleep but also a healthy attachment pattern and supports the development and well-being of the child[8]. It is also a clear message for the developing brain and body to relax, slow down, and prepare for rest. However, there are also other dos as well as don'ts when it comes to bedtime hygiene.
Bedtime hygiene elements that promote sleep:
consistent bedtime and wake-up times: making sure that our child goes to bed at the same time every day [both on weekdays and weekends] and wakes up at similar hours every morning helps create consistency that helps the body naturally transition into relaxation and sleep.
consistent bedtime routine: having a set of activities that are repeated daily prior to going to bed can help the transition from an active state of mind to a tranquil one. Taking a relaxing bath, reading a bedtime story, getting a massage, or getting a back rub all soothe the body and the mind.
beds are for sleeping; to induce relaxation, the bed a child sleeps in should be associated only with resting. It is best to avoid any other activities when in bed, such as playing games, watching cartoons, coloring, etc., so that the brain makes a clear connection that once we get into bed, it is for one purpose only—to sleep.
quiet time: quiet activities before bed, including reading stories, doing a puzzle, or listening to music, don't overstimulate the brain. On the contrary, they induce relaxation and soothe the busy mind.
the bedroom environment: the room the child sleeps in should be preferably dark or lit with dimmed lights. During long summer days, it is helpful to use blackout curtains or blinds. Furthermore, sleeping at lower temperatures [18–19 degrees C, or 65–67 degrees F] promotes better rest. Lastly, reducing the noise and creating a cozy and quiet environment for the child to rest in will impact sleepiness and restful sleep.
The don'ts of bedtime hygiene:
screentime: the screens of televisions, tablets, and smartphones emit blue light, which stimulates the brain and therefore makes it difficult for the mind to slow down and prepare for rest. Additionally, many fast-paced cartoons can have the same stimulating effect on the brain.
sugar and caffeine consumption: candy, black and green tea, soda, cereal, sugary snacks, and sugary dairy products can contribute to night-time arousals and the difficulty falling asleep.
lay in bed when you can't fall asleep: if a child experiences difficulty falling asleep, it is best to let them get out of bed for a period of time, do a quiet activity, and then try to return to bed once more. Endless tossing and turning in bed is counterproductive and creates negative associations with bedtime.
sleeping in: sleeping in tends to disregulate the natural body clock and influences a child's circadian rhythm.
Sleep-inducing tools and tips
Daily routine
Children of all ages, but especially the young ones, thrive on routines. Having consistency in daily activities helps them understand the events of the day and prepares them for what has to come next. It is especially true for those little ones who can't tell time and whose only reference is the daily plan. The effort to help our infants, toddlers, and preschoolers get a good night's rest therefore starts in the morning and continues throughout the day.
The bedroom environment
As mentioned above, the bedroom environment plays a critical role in how well we all sleep, kids included. Having a cozy, quiet, cool, and dark place to sleep can influence our children's sleep quality and duration. There are some helpful tools available on the market that can help parents create such spaces for their children:
white noise machines[9]: white noise machines produce a neutral, constant sound that masks the noise of the surroundings. They are particularly helpful during nap times and early bedtimes, when the noise of family life may impact the sleep quality of its youngest members.
blackout curtains and blinds: they help darken the room, especially during naps and long spring and summer days that leave the evenings bright and sunny.
night light: if your child is afraid to sleep in the dark, allow a dimmed night light in their room. Make sure, however, that such a lamp is not placed directly in the vicinity of your child's head. It is best to make a space for it farther away. Bright lights promote alertness and disrupt sleep[10].
a stuffed animal or a security blanket: having a favorite item in bed can help children feel safe when parents are not around.
Relaxation techniques
The preparation for bedtime can also include various relaxation techniques that soothe the racing minds and bodies of children. The youngest members of the family may find baths, back rubs, or a foot massage very calming. They can be performed with the use of essential oils such as lavender, ylang ylang, valerian, or chamomile. Essential oils can be added to bath water or applied to the skin after being diluted in a carrier oil. Furthermore, older children [school-age and adolescent] can try simple meditation techniques to promote relaxation. It will help them slow down and reduce the effects of stress they might have experienced during the day.
Screentime before bed
As mentioned above, it is best to avoid exposure to television, tablets, and smartphones before bed. However, if a child is used to watching a cartoon or two prior to going to sleep, blue light blocking glasses are the answer, especially after sunset. They will diminish the stimulating effects of blue light and make the transition to going to bed much easier[11].
Movement and light exposure
We sleep best when we are really tired, not overtired, and this is also true for our children. Kids are the powerbanks of energy. Daily movement, physical exercise, sports, long walks, and bike rides will tire them, reduce their level of activity, and help them fall asleep more easily.
Another important thing to remember is that spending time outdoors and getting natural light exposure sets the circadian rhythm in place. Allocating 20 minutes every morning to staying outside, even if it's only a balcony or a terrace of our home, can induce a better day-night rhythm for the child.
Circadian rhythm
The 24-hour circadian rhythm is an important cycle that helps us wake up when the sun comes up and go to bed in the evening when it is dark. However, every individual's circadian rhythm is different. It is characterized by mental, behavioral, and physical changes in every human being. The variations in these processes are known as chronotypes and determine our activity levels within the 24-hour cycle. Furthermore, our natural circadian rhythm influences such bodily processes as hormone secretion and eating habits and plays a role in controlling our body's temperature. Being in synchrony with our internal clocks is therefore essential to our daily functioning and cultivates our productivity and energy expenditure. Going against the natural instincts and needs of our systems may disrupt the sleep-wake cycle and negatively impact our health. These rules apply just as well to children. If a child continuously resists going to bed, it takes him or her a long time to fall asleep, or he or she wakes up frequently at night, it might be related to a lack of synchrony with his or her internal clock[14]. Sometimes the bedtimes parents try to establish for their children do not correspond with the children's natural cycles, and investigating that may result in better sleep quality for everyone.
Final Thoughts
Parents frequently talk about how to get their kids to go to sleep. There are multiple strategies and parenting tools, such as sleep training, that offer solutions to parents who struggle with their kids not getting a good night's rest. However, referring to such resources should be part of parents' Plan C. It only takes a few changes to the daily schedule, the approach to bedtime, and the establishment of rules that encourage relaxation before bed to transform how children fall asleep. Furthermore, the availability of such tools as white noise machines, humidifiers, dehumidifiers, blackout curtains, a comfortable and cozy bed, and a favorite stuffed animal can greatly contribute to creating an environment that promotes rest.
Takeaway Points
Sleep is essential for supporting the growth and development of children.
Sleep quality impacts the emotional, behavioral, and physical aspects of a child's development.
Every developmental stage in a child's life requires a different amount of sleep.
Naps are an important element of overall sleep in infants, toddlers, and preschoolers.
Maintaining good bedtime hygiene can contribute to better sleep outcomes.
Consistency at bedtimes and wake-up times helps set the child's internal clock in place.
The elimination of sleep-disturbing habits can reduce bedtime hassles.
The daily and bedtime rhythms that are in harmony with one's circadian rhythm make it easier to transition from an awake phase to a sleep phase.
References
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