Children’s sleep hygiene
Are nights at home difficult? Have you read about child sleep hygiene but aren’t quite sure where to start? In this article, we will discuss the consequences of sleep disturbances and share practical tips to improve sleep for the whole family.
Why do we need to sleep well?
Did you know that children spend a third of their lives sleeping? This highlights the importance of sleep in child development and its impact on children’s health. In fact, sleep plays a restorative role that is essential for the proper functioning of the body and, consequently, for physical and mental health.
Thus, sleep disturbances have negative consequences for cognitive, emotional, behavioral, and family functioning. It is well-established that insufficient or poor-quality sleep is associated with irritability (such as increased tantrums), lack of concentration, academic difficulties, and hyperactive behavior—or, conversely, daytime drowsiness.
But what exactly is sleep hygiene?
We typically associate the words “hygiene” and “cleanliness” with the absence of contaminants. However, when we speak of hygiene measures, we are referring to practices that promote health and well-being. The same logic applies to sleep. Therefore, discussing sleep hygiene means talking about simple actions that—when incorporated into a daily routine—improve the quality of sleep for babies and children.
Sleep hygiene measures take into account three main aspects: the environment, the schedule, and activities.
Environment
The place where the child will sleep should be:
- Pleasant, calm, and quiet;
- Well-ventilated and temperature-controlled (mild temperature);
- The bed must be appropriate for the child’s age (crib, cot with rails, junior bed);
- Only the amount of bedding necessary to ensure the child’s comfort should be used.
Time
This is arguably the most controversial and frequently discussed topic during pediatric consultations. We know that children need sufficient sleep to ensure its restorative function. We also know that every child is unique and that every family has its own schedules and routines. Therefore, the watchword is CONSISTENCY. In other words, once a schedule that works for the family is established, it should be maintained consistently. As for bedtime, it may vary depending on the wake-up time and the family’s schedule, though it generally falls between 9:00 PM and 10:00 PM.
3 tips for maintaining consistency at bedtime
- The routines for waking up and going to bed—or napping, in the case of younger children—should remain consistent in daily life so that children can establish and develop their own rhythms.
- Changes in habits, such as those occurring on weekends, can disrupt sleep. The greater the change (that is, the later one falls asleep and wakes up) on weekends, the more significant the negative impact on the routine during the school week.
- Daytime naps should have a consistent schedule, frequency, and duration. Multiple naps throughout the day should be avoided.
Activities
At the pharmacy counter, we often say that a good night’s sleep begins during the day. Everything we do from the moment we wake up until we go to bed impacts our sleep quality. Therefore, we should instill good daytime habits in children—especially during those final moments before bedtime.
First of all, the bed should not be used as a place for play. The bed is intended exclusively for resting and sleeping. The child should only go to bed at bedtime—and to sleep! Ideally, the child should become drowsy in their own bed and learn to fall asleep without needing assistance.
On the other hand, they should avoid watching television, listening to the radio, and using tablets or computers for at least 30 minutes before going to bed. These types of devices are intense sources of stimulation (both light and cognitive) that can leave children highly alert.
Additionally, we can use a transitional object (a toy the baby or child prefers for falling asleep) that serves as a signal that it is time to go to sleep.
Finally, we should establish a sleep routine and avoid breaking the rules. An example might be: taking a bath, having dinner, brushing teeth, a final trip to the bathroom, going to bed, and a bedtime story.
The importance of routines
As we have already seen, good sleep hygiene relies on consistency. And for consistency to exist, we must establish routines.
In fact, routines have many beneficial effects. They soothe children and provide a sense of security, establish clear rules and help ensure they are followed, and create a “winding-down rhythm” and associations that make it easier to fall asleep. Ideally, the bedtime routine should include four to five calm, pleasant activities. Every family has its own!
In short, sleep hygiene should be part of our lives, just like personal hygiene. If your child’s sleep is a challenge, try the tips in this article. If the situation does not improve, contact us and/or speak with your doctor. Remember, the quantity and quality of sleep are essential for children and adolescents to maintain good physical and mental health.
