Sleep & Bedtime Routines
Sleep is so important for a growing child. And chances are, if you are raising a growing child, you could probably use some more sleep yourself! Sleep is the foundation for all other skills and development your child is working on; focus, attention, behaviour, learning, memory, physical growth, social skills and more. The best way to set our child up for success for the day is to start the night before with a good sleep.
Preschool aged children need 10-13 hours of sleep each day. An since they are likely outgrowing an afternoon nap, that means most of that sleep time needs to happen at night. That means your child should be going to bed by 7 or 8 pm in order to be rested for a 7 am wake up!
If your child is having a hard time falling or staying asleep, consider making some changes to their sleep environment to help them get a good night’s rest. Some factors to consider:
· Light- Blue Spectrum light from natural sunlight, screens (t.v., tablets, computers), neon light bulbs etcetera can affect their ability to fall asleep. Minimize their exposure to this type of light for at least two hours before their bed time.
· Temperature- Check to make sure their room is not too hot, nor too cold. You may like it cold at night but they may not keep their blankets on and will get chilly. Or maybe their room gets too hot and stuffy with the door closed. Ideal temperature for most kids to sleep is 20-22 degrees Celsius.
· Sound- A good sleep environment is a quiet one. Excess noise from siblings or parents at bedtime can cause a physical stress response and make it harder for them to settle. White noise from a fan or soft music may be ok.
· Bedding- Be aware of the texture of the bedding your child is using. They may be sensitive to some fabrics if they are itchy or too hot. Also, synthetic fabrics can hold in dust and allergens that may bother them. Consider switching to tightly woven, natural fabrics.
· Food- Sugary snacks or foods with caffiene will affect your child’s ability to settle and sleep. Avoid sugar, chocolate, chocolate milk or juice in the evening. Beter options are water or plain milk.
Bedtime Routine
It is just as important to consider what is happening before bedtime to set your child up for success to fall asleep. A consistent bedtime routine will help your child know what to expect each night, which will help them be more cooperative and settle faster. A good bedtime routine will also help you as a parent. Once the routine is established, you will find that you have more quality time with your child, reading or snuggling, instead of fighting with them to stay in bed past their bedtime! The key is to be consistent. Follow the same routine, at the same time, every night.
Every family will have a different bedtime routine and that is ok. What is most important is that your child knows what to expect. An example of a bedtime routine is this:
· Bath time
· Put on pajamas
· Brush teeth and use the toilet
· Read a book together
· Snuggle, hugs and kisses goodnight
Your child might benefit from a visual schedule for the routine, a chart with pictures of each activity and they can check mark off each one they complete.
There is no right or wrong sleeping configuration for your child, do what works best for your family! Maybe you share a bed with your child, maybe siblings sleep together or maybe they have their own room. It does not matter which sleeping arrangements you have with your child, as long as you are following a good bedtime routine, and ensure they have a quality sleep environment, they will be getting the sleep they need to develop and grow to be the best they can be! For more information on sleep and bedtime routines, watch this video here.
Contact your Family Engagement Team at ABC Head Start at familyengagement@abcheadstart.org with any questions or concerns.