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Help Your Child Get a Solid Night’s Sleep

by | Feb 28, 2020

We all want our children to get a solid night’s sleep. After safety and nutrition, how much sleep a child gets is at the top of every parent’s list. The amount your child needs varies by age: Toddlers need 11 to 14 hours, while preteens and teens require 8 to 10 hours. Following a well-rehearsed bedtime routine and tucking in at a reasonable hour are two things you can do to be sure your child gets a solid night’s sleep. Here are some effective strategies to soothe your kiddo’s nighttime sleep struggles.

Get Some Exercise

Consider having your kids run for exercise first, as a way to use up energy and prepare for bedtime later on.  Getting physical activity increases the body’s temperature. After it lowers, the drop in temp may help kids fall asleep more easily.  Sixty minutes of exercise is considered ideal for kids. Try family activities like biking, hiking, or organized sports.


Staying up too late is another big reason kids aren’t getting the sleep they need each night. In fact, kids who head to bed too late can take longer to fall asleep and may wake more frequently during the night.  Try to base your kiddo’s bedtime on his age and activity level and then stick to a set bedtime during the week and on weekends.

A Calm Room

Be sure your kiddo’s bedroom is dark enough. Installing black-out shades can help. Also make sure the temperature is comfortable and cool.  A rumbling tummy can keep kids awake as well. You might think about offering a light snack before bed. Something like whole-grain crackers with peanut butter or a small banana might be good.

Limit Screen Time

Watch out for electronics before bed. Limiting screen time throughout the day is helpful as well. The blue light emitted by iPads, computers, and the television can keep kids awake. Turn off devices at least 2 hours before your kiddo’s bedtime.

If these tips aren’t helping your child get back a solid night’s sleep, talk to your provider.

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