Kids need good quality sleep for their overall health, but sometimes, bedtime can be a nightmare. KidsStreet has you covered with five tips to help you create the best bedtime routine ever!
How Much Sleep Do Kids Need?
Kids need different amounts of sleep depending on their age and daily routine.
Toddlers through preschool need an average of 12 hours of sleep every night. According to the CDC, school age kids need 9-12 hours of sleep.
Is your teenager always complaining that they don’t get enough sleep? They may be right! Kids aged 12 to 18 years old need eight to ten hours of sleep a night.
Kids may not sleep as well if they’re sick. If your child is dealing with an illness, KidsStreet is here to help them heal and feel better – FAST! We treat all kinds of general illness in our urgent care services for kids.
Tip #1: Create A Sleep Schedule
Creating a sleep schedule for your children can drastically improve their sleep quality! Start by setting consistent bedtimes and wake-up times. Try to get them in bed at a time that will allow them to get the recommended amount of sleep each night.
It’s okay if this schedule varies a bit on the weekends or non-school days, but try to keep it within one hour of their normal sleep and wake times to avoid disrupting their schedule.
Tip #2: Start A Bedtime Ritual
Healthy sleep habits for kids start with getting ready for bed. We recommend that you begin a nightly bedtime routine that helps your kids wind down and get ready for bed.
Things like brushing their teeth, reading a book and putting on pajamas can set your child up for better sleep. Once they get used to this routine, their bodies will recognize it’s time to go to bed and naturally relax.
Tip #3: No Screen Time Before Bed
Exposure to bright lights before bed can disrupt your child’s sleep patterns. According to the American Academy of Pediatrics, screen time can make your child more alert and raise their heart rate which makes it harder for them to fall asleep. KidsStreet recommends that kids stop looking at screens at least an hour before bedtime. This includes phones, tablets, video games and television.
Tip #4: Create A Comfortable Bedroom
A sleepy bedroom can make all the difference in your child’s sleep quality! Make sure that their bedroom has soft lighting, bedding that your kids like, and a mattress that is comfortable to sleep on. Treat their bedroom like a place to rest and keep screens out.
Tip #5: Keep Those Kiddos Active
It’s no surprise that active children tend to fall asleep faster and get better sleep. Studies show that physical activity helps people of all ages get good quality sleep. We recommend avoiding intense activity about two hours before bed, though. It can make your child feel more awake and energized, which makes it harder to fall asleep.
Turn To KidsStreet Urgent Care
Is your child having sleep problems associated with illness? KidsStreet can help!
Visit one of our kid-focused clinics by registering online. The best part? No long in-clinic waits! You will be able to wait from home or in the car until we’re ready to see you.
Didn’t register ahead of your visit? Not to worry! KidsStreet loves walk-in patients. However, we highly recommend registering online as it reduces in-clinic wait times.