Everyone knows how important it is to get a good night’s sleep, especially for children. But between long days spent soaking up the sun and late nights in front of the fire pit, getting enough zzz’s during the summer months can be a challenge. And while most parents know that children who do not get enough quality sleep on a regular basis don’t do as well academically and may even become hyper active or irritable, they may not know just how much sleep their child needs and how to ensure that they do.
The National Sleep Foundation offers the following sleep guidelines for kids form newborns through 17 years of age:
Newborns 0 – 2 months: 12 to 18 hours
Infants 3 – 11 months: 14 to 15 hours
Toddlers 1 – 3: 12 to 14 hours
Preschoolers 3 – 5: 11 to 13 hours
School age children 5 – 10: 10 to 11 hours
Teens 11 – 17: 8.5 to 9.5 hours
Now that you have a better idea of how many hours of sleep your child should get, here are some tips to help ensure these goals are achieved.
- Set good bedtime habits early on, establishing a routine that they can learn to expect from birth.
- Create a soothing and restful sleep environment, with calming sounds like soft music or a white noise machine.
- Learn your child’s sleep cues. Some show signs of being tired by yawning and rubbing their eyes, while others may become irritable or seem like they caught a “second-wind”.
- Invest in light-blocking window treatments.
- Make sure the room temperature is not too hot or too cold.
- Ban screen time at least 30 minutes before bed.
- Limit sugary foods and caffeinated beverages during the day, and especially before bed.
- If you suspect that your child is not getting the proper amount of sleep, consult your pediatrician or healthcare professional for advice.
Also, if sleep time is interrupted by fits of coughing and sneezing, etc., for your kids or anyone else in your family, but during the day they seem fine, especially while playing outside, you could have an indoor air quality problem on your hands. The symptoms of polluted indoor air are much like those of a cold or allergy, and therefore are easy to misdiagnose. Sound familiar? Then contact Eagle Service Company today and ask to speak with one of our indoor air quality specialists. We have multiple ways to clean up the air inside your home, and exactly the right solution for you.