Sleep is a crucial part of a kid’s daily routine and is important for living a healthy life. Kids who get good sleep on a daily basis have better attention, behaviour, memory, and good mental and physical health. Lack of sleep can cause high blood pressure, depression, and obesity.
Creating a consistent sleep schedule will make sure that your kid gets a good sleep at night. When you stick to this schedule every night, your child will know what to expect.
Kids require a solid night’s sleep of 10 to 11 hours to perform at their best in class. Winter or summer vacations, or a change at home, can put kids’ sleep schedules off. Here are some tips for getting back on track.
Amount of Sleep Based on Age
The average sleeping time depends on the age of kids:
- Less than 1 year: 12-16 hours
- 1-2 years old: 11-14 hours
- 3-5 years old: 10-13 hours
- 6-12 years old: 9-12 hours
- 13-18 years old: 8-10 hours
Sleep schedule types
- Monophasic sleep is the most basic of sleep cycles, and most of us are aware of it. In this sleeping cycle, there is only one nightly core sleep of 7-9 hours (in adults). For kids, this is the optimum suggested sleep cycle.
- The Biphasic Sleep Cycle has a divided sleeping pattern, with 5-6 hours of sleep at night and 2 hours of rest at noon.
- Everyman Sleep Cycle has 3.5 to 4 hours of rest and three naps of 20-minute each, during the day.
- The Dymaxion Cycle has four 30-minute naps spread throughout the day for a total of two hours of sleep.
- The Uberman Sleep Cycle has 6 to 8 naps of 20-minute each, spaced evenly throughout the day.
Importance of Sleep Schedule for Toddlers
For kids in their growth period, getting a good sleep is vital. A toddler’s daily sleeping needs range from 12 to 14 hours. While the main part of this will occur at night, your kid will require one or two naps during the day as well.
Whether you’re establishing a napping or night sleep schedule, it’s critical to stick to the same schedule every day.
Tips on How to Set Up a Bedtime Routine for Toddlers
Here are some tips that may help you in getting your child to follow a sleep schedule.
- Don’t try to alter everything at once if your kid has been sleeping late. For a few days, start by waking your kid up an hour earlier. Then gradually start waking up your kid sooner.
- Make small changes to your kid’s sleep schedule. Set bedtime an hour earlier if your kid gets up an hour earlier, and so on.
- Physical activity during the day will help your kid sleep at night. But, try to avoid exercising in the three hours leading up to night.
- Do housework, play outside, and spend time together. Allowing school-aged kids to crash in the day may result in them being awake at bedtime.
- Electronics and games might make it difficult for your kid to relax. Set a no-electronics rule for the entire family to follow. You can set up a mobile phone contract with your kid if they have one.
- Electronic brightness and noise might be distracting. Instead of resting, your kid may be enticed to play on a digital device. Try having a fixed time for TV or mobile mobile phone.
- Kids can be ready for sleep by putting on pyjamas, brushing their teeth, and reading a tale. Use a bedtime checklist if your kid has problems sticking to routines.
- Switch off the lights, close the blinds, and maintain a cool temperature.