In the whirlwind of raising young children, it's easy to underestimate the significance of quality sleep. Yet for children in the early years, sleep isn't just a period of rest, it's a vital component that significantly influences their emotional, physical and mental well-being.
Let's dive into the importance of sleep hygiene and the transformative impact it can have on your little one's development.
Sleep hygiene includes a range of behavioural and environmental practices. Sleep is the secret ingredient to ensuring your child's mind and body recharge fully, allowing them to wake up refreshed and ready for the adventures of a new day at school!
Research emphasises that adequate sleep is crucial for the overall well-being of children. When a child struggles to settle into a healthy sleep routine, it not only affects them but, as you may be well aware, it also can impact the entire family. In my experience, I’ve known this to leave parents feeling uncertain about where to turn for guidance. Reaching out to professionals at school can help you to bring about positive changes and our team of teachers would be only too happy to offer their guidance and support based on their years of experience.
The consequences of disrupted sleep patterns can extend beyond grogginess and affect various aspects of a child's life, including hyperactivity, compromised memory and cognitive abilities, weakened immune systems, potential weight and growth issues and behavioural challenges.
Creating a sleep haven for your little one involves a combination of physical, sensory and environmental elements. It's about striving for a blend of comfort and familiarity, with key components like a cosy bed, snug nightwear, gentle lighting, calming scents and a serene atmosphere that calms rather than stimulates. Additionally, establishing a clear differentiation between night and day and using language of night and day regularly with your child are useful ideas to encourage a healthy sleep-wake cycle.
A consistent and well-crafted bedtime routine, that is practised consistently, sets the tone for a night of sound sleep. Incorporating calming activities, such as a relaxing bath, storytelling or gentle conversation promotes a sense of security and comfort, signalling to your child that it's time to wind down and prepare for a peaceful sleep! Sometimes simple breathing exercises or relaxation music can help your child to relax and learn strategies that will set them up well for quality sleep hygiene throughout their lives.
Below you will find a table outlining the average sleep needs for children based on their age. You may be surprised to find just how much sleep your little one needs to function at their best during the school day!
Age Day-time Average Number of Hours Needed Night-time Average Number of Hours Needed 1 week 8 8.5 4 weeks 6.75 8.75 3 months 5 10 6 months 4 10 9 months 2.75 11.25 12 months 2.5 11.5 2 years 1.25 11.75 3 years 1 11 4 years 0 11.5 5 years 0 11 6 years 0 10.75 7 years 0 10.5 8 years 0 10.25 9 years 0 10
The connection between diet and sleep is often underestimated. A diet rich in sugary snacks and caffeinated drinks can disrupt a child's ability to fall and stay asleep. Instead, opt for nourishing foods that promote a healthy sleep cycle.
Below is a list of recommended foods to promote sleep:
In this pivotal stage of your child's life, sleep is not just a physical need; it's vital to support their growth and development. So tuck them in with care, create an atmosphere of calm, and watch as they adventure into dreamland. Our children should feel rejuvenated and ready to conquer the world the next morning!
Enabling environments, warm relationships, and plenty of time for talking about our experiences are some of the key aspects in supporting very young children with their playful choices and engaging their interests.
