Does your child have difficulty falling asleep, staying asleep, or possibly both? Bedtime can be difficult for a variety of reasons – biological, environmental, and/or behavioral. Sleep is important for effective development and learning, with 11-14 hours recommended for toddlers, and 8-10 hours for children and teens. The following are some suggestions to support sleeping success:
- Set and follow consistent sleep and wake times. This will support the body’s natural circadian rhythms.
- Create and participate in a bedtime routine each night. It can be a few minutes up to several minutes used to prepare your child physically and mentally for bedtime.
- Reduce screen time, preferably up to an hour before bedtime.
- Encourage physical activity throughout the day to expend energy.
- Make sure the environment is dark and quiet.
- Products to assist with sleep:
- Weighted blankets
- Compression sheets
- Noise machine
- Black out curtains
You may also wish to consult with a physician to determine if medications to promote sleep are warranted. The following links are helpful resources to support sleep in children:
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