Over the course of a 24-hour period, children aged 1-2 years should sleep 11-14 hours. This can be split between sleeping at night and taking a nap or two through the day. It may take a few weeks of trial and error to figure out what works best for your toddler.
During their preschool years, sleep helps your children grow strong and healthy (ages 3 to 5). Most children in this age group require between 10 and 13 hours of sleep over the course of a 24-hour period, as well as at least one afternoon nap. Children that are older may not require any naps at all.
Try these tips to help your child establish better sleeping habits:
Put all the screens away before bed: Using gadgets before bed is one of the most significant obstacles to proper sleeping habits. Our brains are continuously stimulated when we stare at screens. It’s also more difficult to fall asleep when our brain is continually “on.” Furthermore, research shows that screen light might delay the production of melatonin, our body’s sleep hormone.
- Screens should be switched off at least an hour before bedtime.
- Taking down the gadgets and screens in the bedroom
Establish a night-time routine: A consistent bedtime ritual not only soothes a child, but it also instructs the brain to shut down. It’s also an opportunity for parents and children to bond and end the day by talking, reading, or performing a relaxing activity together.
- Bathing, brushing teeth, reading, listening to stories or calming music, colouring, journaling, or practising some deep breathing exercises could all be part of a child’s night-time ritual.
- Figure out the ideal bedtime routine for your child and stick to it. It’s common and acceptable to stray from the path, but try your best to get back on course as soon as possible. Alternatively, if the schedule isn’t working for your family, switch things up to see what does.
Keep your child’s naps short:
- If children take longer and later naps, they may have a harder time sleeping at night.
- Limit your child’s daily naps to no more than 20 minutes and no later than early afternoon if he or she is beyond the age of five.
Eat the right amount at the right time: Before bedtime, your kid may become very active or uneasy if he/she is hungry or has over eaten.
- Make sure your toddler has had a filling evening meal at a reasonable hour. This may make it easier for your toddler to fall asleep at the designated bed time.
- A nutritious breakfast in the morning helps your child’s body clock get started on the correct track.
Help reduce fears: While ghosts and other terrible creatures may not genuinely exist at night, instead of ignoring your child’s anxieties, discuss them with him/ her.
- If basic reassurance fails, consider having a specific toy stand watch at night or spraying the room with “monster spray” before going to bed.
- Keep the bedtime routine happy and fun, allow them to use the night lamp.
When your little ones refuse to settle in and go asleep, bedtime may become a battleground. However, by following the simple tips outlined above, you can improve your chances of victory.