A bedtime routine can help prepare the child for sleep, and it is common for children to wake briefly during the night without being aware of it. Here are ten tips to help your child sleep well at night.
Know Your Child’s Sleep Needs
The amount of sleep your child needs will vary with their age. As a parent, it’s essential to know your child’s sleeping habits, including how many hours they sleep at night, how many hours they nap during the day, and what kind of schedule they follow.
Based on your child’s age, here is a rough guideline for how much sleep they should get-
Age RangeSleep NeedsNewborn16-17 hours per day1-4 months14-15 hours per day4 months-1 year14-15 hours per day, with naps1-3 years12-14 hours per day, with 1 nap3-6 years11-12 hours per night, 1 nap7-12 years10-12 hours per night13-18 years8-10 hours per night
10 Strategies For Helping Your Child Sleep Well
1. Bedtime Routine for Better Sleep
Establishing a consistent bedtime routine can improve your child’s sleep patterns. A bath, reading, and a chat can help prepare your child for bed, depending on their age.
2. Relaxation Before Bed
Encourage your child to relax and unwind for a few hours before bedtime. Reading, music, and breathing exercises are all good options.
3. Consistent Bedtime and Wake-up Time
Maintaining a regular bedtime and wake-up time, ideally no more than 1-2 hours apart, helps regulate your child’s body clock.
4. Limit Naptime for Older Children
Longer and later naps can disrupt a child’s ability to fall asleep at night. Preschoolers should have no more than a 20-minute nap early in the afternoon.
