Many families struggle with the logistics of bedtime. Quality sleep is so very important - especially for those with growing bodies and minds! So, this blog post is dedicated to frequently asked questions about all things sleep-related!
How much sleep do kids need?
1-4 weeks old, 15-16 hours a day (in short periods of 2-4 hours)
1-4 months old, 14-15 hours a day (longest stretches will be around 4-6 hours, commonly at night time)
4-12 months old, 14-15 hours a day (around 2-3 naps a day, and sleeping through the night)
1-3yrs, 12-14 hours a day (1-3 hour nap per day, bedtime typically around 7pm, waking up around 6-8am)
3-6yrs, 10-12 hours a day (naps tend to phase out by 5yrs old, with bedtime around 7-8pm, typically waking 6-8am)
7-12 yrs, 10-11 hours (bedtime typically anywhere from 7:30-10pm, waking up in 6-8am. The average is only 9 hours.)
12-18yrs, 8-9 hours (teenagers need sleep too!)
The sun is only setting at 9pm and my child is supposed to go to bed at 7pm. How can I get him to sleep when it's still light out?
There are a few tricks to make the transition easier. Buy very thick, light-blocking curtains from a store like Bed, Bath and Beyond. Prepare the child's room with curtains drawn, a lamp on and relaxing music before the child comes in. Think of it as creating another "sleepy" world. Use calm voices and read stories for as long as possible - 30 minutes is a good amount of time if you can manage it.
My child takes a long time to calm down. How can I get her to bed earlier?
At least 30 minutes before bed, insist that electronics are off. No TV, no iPad, no Kindle. Screen time stimulates your child's brain and makes it harder for them to wind down. Create a routine of turning screens off, eating dinner, taking a relaxing bath, reading stories together in a dark, calm environment.
As soon as I leave my child's bedroom she gets out of bed. How can I get her to stay in her room?
This is a very frustrating stage that most kids will go through. We believe that children don't just do things "for no reason", and whether or not your child articulates why she is getting out of bed, there is probably an underlying reason that is greater than disobedience. Is your child afraid of the dark? Is she afraid of being alone? Is she having trouble falling asleep and doesn't know how to regulate her body yet? Sometimes kids get out of bed more when they want more of your time, or they've had a rough day. This is not to say that you should do whatever your child wants at bedtime, but to first understand why she is getting out of bed, then deal with that need before firmly putting your foot down about going to (and staying in) bed.
My child says he's hungry after he goes to bed. If he's eaten dinner, how should I deal with the situation?
Kids grow rapidly, and in spurts. Some days your child might legitimately be hungry - and other days he might just be buying time before bed. In our opinion, it's best to avoid bringing your child extra food before bed especially if he hasn't eaten a lot at dinner time. Extra food at bedtime can fast become a habit, and he will not learn the importance of eating a full meal at dinner time.
We work long days and want some family time at night - but then my child goes to bed late. How can we have the best of both worlds?
Have a think about how you use your nightly downtime. Some of what you do is "quality" time, other time can be repurposed. It's possible to wind down with your child by reading stories - maybe you could create new traditions of family story time, by both reading and inventing your own stories. Some families even have their own recurring "characters". Rethink your weekend life, too - are you overscheduling yourselves? If you have less planned on the weekends, you can spend more unstructured time with your family.
Do you have any other sleep-related questions? Email us at info@kahlonfamilyservices.com
This is a very frustrating stage that most kids will go through. We believe that children don't just do things "for no reason", and whether or not your child articulates why she is getting out of bed, there is probably an underlying reason that is greater than disobedience. Is your child afraid of the dark? Is she afraid of being alone? Is she having trouble falling asleep and doesn't know how to regulate her body yet? Sometimes kids get out of bed more when they want more of your time, or they've had a rough day. This is not to say that you should do whatever your child wants at bedtime, but to first understand why she is getting out of bed, then deal with that need before firmly putting your foot down about going to (and staying in) bed.
My child says he's hungry after he goes to bed. If he's eaten dinner, how should I deal with the situation?
Kids grow rapidly, and in spurts. Some days your child might legitimately be hungry - and other days he might just be buying time before bed. In our opinion, it's best to avoid bringing your child extra food before bed especially if he hasn't eaten a lot at dinner time. Extra food at bedtime can fast become a habit, and he will not learn the importance of eating a full meal at dinner time.
We work long days and want some family time at night - but then my child goes to bed late. How can we have the best of both worlds?
Have a think about how you use your nightly downtime. Some of what you do is "quality" time, other time can be repurposed. It's possible to wind down with your child by reading stories - maybe you could create new traditions of family story time, by both reading and inventing your own stories. Some families even have their own recurring "characters". Rethink your weekend life, too - are you overscheduling yourselves? If you have less planned on the weekends, you can spend more unstructured time with your family.
Do you have any other sleep-related questions? Email us at info@kahlonfamilyservices.com
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