Helpful Sleeping Tips for a Healthy Family

Children need more sleep than adults. Sleep supports their rapid development - both physical and mental. It can be hard to tell if your child is getting enough sleep because tired children don’t slow down the same way adults do. Sometimes they wind up. You may have experienced the hyperactivity associated with overly tired kids. It often looks like ADHD.

Certain conditions may affect a child’s ability to sleep. Always check with your pediatrician if you suspect your child is not getting enough sleep.

How much is enough?

Every child is unique and different, but the table below is an excellent guideline to reference:

• 0-3 months - 14 to 17 hours
• 4-11 months - 12 to 15 hours
• 1-2 years - 11 to 14 hours
• 3-5 years - 10 to 13 hours
• 6-13 years - 9 to 11 hours
• 14-17 years - 8 to 10 hours
• 18 to 25 years - 7 to 9 hours

Here are a few tips we found from HealthyChildren.org - a site from the American Academy of Pediatrics - to help establish good sleeping habits:

Set up a good sleeping environment

• Comfortable bed
• No TV or mobile devices in the bedroom
• No scary, violent or upsetting materials like movies, shows, or books (see Episode 15 too! Garbage In Garbage Out)
• Secure the doors and shut everything down - to be safe and secure
• Make it dark - darkness promotes sleep and healthy levels of melatonin, which regulate sleep and wakefulness
• Lower the temperature - cooler temperatures promote sleep

Establish a routine

• Have a light high-protein snack about 2 hours before bedtime
• Take a warm bath or shower about 2 hours before bedtime
• Go to bed at the same time every night
• Read - keep the material soothing, inspirational or reassuring
• Meditate and/or pray, and relax
• Get worries out of your head by writing them down - including your to-do list, fears, or worries. Also write a gratitude list, where you witnessed kindness and courage throughout the day.
• Do not use the TV or a mobile device to soothe a child. Let them learn to calm down on their own. Reading can help.

Things to Avoid

• No caffeine four to six hours before bed
• No heavy or spicy food 
• No strenuous exercise within two hours of bed

Getting enough sleep is vital for good mental and physical health. Most of us experience a clearer head and better mood after a good night’s sleep. For more tips and help, read the full article here >>
And to talk with your kids about sleep watch Episode 1 - Too Many Activities.

Download the Getting Started with Rocketoons Guide, for step-by-step instructions for getting started on Rocketoons today. 

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