Sleep Strategies

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:

www.sleepfoundation.org

www.raisingchildren.net

Call us for more details: In Sioux Falls, 605-444-9700. In Sioux City, 712-226-ABLE (2253). In Rapid City, 605-791-7400.

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