Develop a consistent bedtime schedule that is enjoyable, but not stimulating. Choose books over tablets or television. 2
Newborns
Newborns have multiple sleep periods throughout the day & night that are usually interrupted by hunger. Newborn sleep is an active event; babies often make various noises, smiles, sucking actions & body movements during their sleep.
(0 - 2 months)
16 - 18 hours
Tips to creating a positive & safe sleeping environment for newborns:
1
4
Observe baby's sleep patterns & identify signs of sleepiness.
A quiet & dark room at a comfortable temperature is best for sleep.
2
5
The crib should be safety approved.
Put baby in the crib when drowsy, not asleep.
3
Place baby to sleep on his/her back with face & head clear of blankets & other soft items.
6
Encourage nighttime sleep & avoid long daytime sleep periods over 3 hours.
Infants
14 - 15 hours
Napping | 2½ - 4 hours
(2 - 12 months)
Tips to creating better sleep habits for infants:
1
Develop a consistent bedtime schedule that is enjoyable, but not stimulating. Choose books over tablets or television.
2
Establish a regular "sleep friendly" environment. Infants need to fall asleep consistently in their place of sleep.
3
Encourage your baby to fall asleep independently & become a "self-soother." This can help them fall back asleep on their own they wake during the night.
T0ddlers
12 - 14 hours
Napping | 1½ - 3½ hours
(1 - 3 years)
Bedtime with toddlers can be a bigger challenge due to increased mobility & stamina. Morning naps are usually not needed after 18 months. The transition from crib to bed usually happens during this period.
Tips to help toddlers develop good sleep habits:
1
Set & enforce consistent limits on number of books read, drinks needed, kisses given, etc.
2
The bedroom environment should be the same every night & throughout the night.
3
Falling asleep independently can be helped with the use of a security object, like a blanket or stuffed animal.
Preschoolers ( 3 - 5 years)
11 - 13 hours
Napping | 0 - 1 hour
Tips to help prevent sleep problems for preschoolers: Nighttime fears can become a challenge as your child’s imagination is very active. Behavioral problems during the day may result from sleep problems like difficulty breathing, frequent night awakenings, etc. Follow a non-stimulating bedtime routine every night & consistent schedule. Create the same sleeping environment every night, it should be cool, quiet, dark & without a TV.
Recommended Bedtime Routine
1
6
Make sure the room is quiet & at a comfortable temperature.
Have a light snack.
2
7
Take a bath or shower.
Put your child to bed.
3
8
Put on pajamas.
Say goodnight & leave.
4
9
Brush teeth.
Make an incentive chart to encourage your child to stay in bed after you’ve said goodnight.
5
Read a story – not from an electronic device. Set limits on the number of stories allowed at reading time.
School-Age
10 - 11 hours
( 5 - 12 years)
This is the age where sleep deprivation is common due to over-scheduled activities, TV or computer/electronic media exposure, caffeine intake & medications or medical conditions. Establishing good sleep & health habits during this time in your child’s life will have a long lasting impact. Be alert for persistent sleep problems, behavioral problems & daytime sleepiness.
Tips to help avoid sleep problems in school-age children:
1
Be a good role model for your children. Introduce healthy sleep habits, disease prevention & health promotion.
4
Set limits for activities, TV, computer, or video use.
2
3
Continue to emphasize the need for a regular & consistent sleep schedule & bedtime routine.
Avoid electronic media at least 1 hour before the bedtime routine.
5
6
Avoid caffeine. Sugary sodas or energy drinks should be avoided, especially in the evening.
TV's, computers, tablets & phones should be turned off & taken out of the bedroom.
Recommended Bedtime Routine
1
Have a light snack.
2
Take a bath or shower.
3
Put on pajamas.
4
Brush teeth.
5
Read a story – not from an electronic device. Set limits on the number of stories allowed at reading time.
6
Make sure the room is quiet & at a comfortable temperature.
7
Put your child to bed.
8
Say goodnight & leave.
9
Make an incentive chart to encourage your child to stay in bed after you’ve said goodnight.
