With tons of energy and so much to do, it's no wonder that toddlers want to stay up. However, we know from experience that a tired toddler can mean tough days. Here are some tricks of the trade that will help you establish a healthy sleep schedule in hopes of happier days.
Repetition, Repetition, Repetition.
- An essential part of fostering healthy sleep habits early on is to help your child maintain a nightly routine. Things in your child's routine can include taking a bath, brushing their teeth, story time or quiet time, and having them get in their own bed. Having a set bedtime every night is great and makes sure your child is getting enough sleep at these crucial ages. Some good sleep guidelines are:
- Infants (4 months to 12 months): 12 to 16 hours (including naps)
- Toddlers (1 to 2 years): 11 to 14 hours (including naps)
- Preschoolers (3 to 5 years): 10 to 13 hours (including naps)
- School-Aged (6 to 12 years): 9 to 12 hours
- Teens (13 to 18 years): 8 to 10 hours
Location is Key.
- Children falling asleep in a place other than their own bed might not seem like such a bad thing, but consistently falling asleep watching TV or in a parent's bed can break healthy sleeping patterns in kids. It's good practice for your child to be awake when they get in bed as it teaches them to fall asleep in the same space every night.
Screen Time is Out, Quiet Time is in.
- With technology so prevalent in many families' homes, having a cut-off for screen time at night can really help improve children's sleep habits and quality of sleep. It is recommended that screens be turned off an hour before bedtime. In addition to this, having some quiet time for your child to unwind is never a bad idea. Reading, bath time, or listening to music quietly can all help lead to good bedtime habits.
Kids and Caffeine?
- It is not recommended that young children have much caffeine anyway but limiting their intake in the evenings is especially important when promoting healthy sleeping schedules. Look out for foods and drinks that are higher in caffeine after lunchtime, especially for better sleep that night. This can include sodas, tea, energy drinks, and chocolate. Being mindful about how much your child is eating and drinking in general before bedtime is also good practice, as it can help reduce the risk of accidents in bed.
Don't "Play" with Bedtime.
- Having a bedroom that encourages sleep is a great way to avoid some of the stress at bedtime. A comfortable temperature, low noise, and few distractions can all help your child fall asleep faster and remain asleep. It is recommended that children do not have TVs in their room, and toys should be off their bed when going to sleep. Sleeping with a pet in bed is also not recommended, as the extra movements can take away from your child's sleep quality.
We know that making sure your child is well rested can be a concern of many parents. Keeping these tips in mind can help promote healthy habits in your toddler early on and increase their overall quality of sleep. Be on the lookout for the things that work best for you and your family, and we are always willing to answer any questions you may have!