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When it’s already past the scheduled bedtime, you might find yourself stifling yawns in front of the TV while your little one, who should have been asleep, is still wide awake, stubbornly resisting all attempts to be ushered upstairs. It’s the age-old bedtime battle, one many parents have faced, with a predictable cycle that often continues through generations.
Despite appearances, a child’s refusal to sleep doesn’t negate their need for rest. In fact, studies show that adequate sleep is crucial for children’s growth and development.
The Importance of Routine
According to The Sleep Foundation, even losing 30 to 60 minutes of sleep can significantly affect children, though signs of tiredness may not be as obvious as with adults. Drowsy children may display hyperactivity instead of sleepiness, which is why keeping to a set bedtime is essential to fostering good sleep habits.
Understanding Sleep Needs
While infants obviously require plenty of rest, children’s sleep needs remain high as they grow. A two-year-old, for example, should ideally sleep 11 to 14 hours per night, and a five-year-old needs 10 to 13 hours. As children advance into their teenage years, they still need ample rest—typically nine hours or more. Research from The Sleep Council also suggests an early bedtime is optimal throughout schooling years, rather than relying on “sleeping in.”
Establishing a Regular Bedtime Routine
Experts unanimously agree on the benefits of a regular bedtime routine. Starting this habit early makes a difference, and bedtime stories, while ideal for younger kids, should evolve into relaxing pre-sleep routines as children grow. For teenagers, encourage winding down without screens an hour before bed, favoring books or other quiet activities instead. Adults, too, can set a good example by minimizing screen time in the bedroom.
Creating an Ideal Sleep Environment
A quiet, calm, and dark room fosters better sleep for everyone. The Sleep Council recommends maintaining a room temperature between 16-18°C, as anything above 24°C can lead to restlessness. Soft bedding, familiar items, and even a nightlight for young children can promote comfort, while blackout blinds or soundproofing can enhance the environment further.
Identifying Sleep Issues
Millpond Sleep Clinic notes that daytime irritability can be a sign of poor sleep, as can frequent night awakenings or early morning risings. For persistent issues, keeping a sleep diary can help identify patterns, and the clinic offers sleep therapy to assist families in creating better sleep habits.
For more tips on managing sleep issues, visit millpondsleepclinic.com and sleepcouncil.org.uk.
