Amount of Sleep Required for Children
Sleep is a topic that almost every parent can discuss at length---be it their child's lack of sleep, difficulty in getting to sleep, naps or no naps, or night terrors. Getting your child to sleep can be a frustrating and anxiety-ridden task; often, it is the cause of much worry. Is my child getting enough sleep? How long should he or she nap? How many hours per night do they need? Here are some helpful facts and tips on how much sleep your children really need and how to make sure they are getting their Zs.
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How Important is Sleep?
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From newborns to adults, our bodies need sleep. Despite the fact we are at rest during sleep, our bodies are actually working hard to repair and restore things internally. Says Dr. Neil B. Kavey, director of the Sleep Disorders Center at Columbia-Presbyterian Medical Center in New York City, "[During sleep] the body does most of its repair work; muscle tissue is rebuilt and restored. We know, for example, that growth hormone is secreted during sleep. This hormone is important for growth in children, but is also important throughout adulthood in rebuilding tissues."
Imagine if our bodies never slept. When would these processes take place? How would our health be impacted? Without sleep, your brain's ability to function would deteriorate, your body's response to stress and other emotional changes would weaken, even your immune system would be adversely affected. Sleep deprivation can lead to depression, weight changes and irritability. When your toddler skips his nap and becomes cranky and irritable, he may be responding to a shortage of sleep that day or week.
How Much Sleep Do Children Need?
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According to the bestselling book "What to Expect When You're Expecting," from birth to 6 months of age, infants need at least 16-20 hours of sleep a day. Now that doesn't mean all at once, of course. Infants at this age are eat every three to five hours and may get some of their sleep allotment during naps that could last anywhere from one to three hours. But it is important to note that every baby is different. Some might sleep twelve hours straight through the night; others might sleep only seven.
At 6 months of age through 1 year, babies need about 14 hours of sleep; most of their sleep will occur at night (maybe 10 hours or so) and the rest will come in the form of naps.
Toddlers (1 to 3 years old) need about 10 to 13 hours of sleep, including naps. Some toddlers will give up their naps entirely. You may find that your child does fine without a nap most of the time, but needs one at certain times.
Every child is different; your child's age and activity level play a part in how much sleep she needs.
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Sleep Habits
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One of the most important things you can do for your child---and yourself---early on is to establish good sleep habits. Infants are completely unaware of night and day; it is up to you as the parent to set their clocks. Start by establishing a bedtime routine. this could be reading a story, singing a lullaby, or saying "Good night" to your child's dolls or stuffed animals. Be sure the room is suitable for sleeping---dark or dim lighting, comfortable temperature, quiet. Your child might need some white noise in the background, such as ocean sounds or even a vacuum cleaner. Whatever it may be, make it a ritual. If you keep things the same, your child will feel more comfortable about bedtime as he will know what to expect.
Lions and Tigers and Bears, Oh My!
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Nighttime can also be a scary time for some children. Some will suffer from separation anxiety, especially if they have been co-sleeping or sleeping in a parent's bed. Others might be afraid of the dark. Transitioning from a crib to a bed can also be intimidating for a child. Because your child's fears and anxieties are very real to her, take some time to help resolve these fears. If your child is afraid of monsters, for example, make it a part of the bedtime routine to check under the bed and in the closet. Show your child that his room is "monster-free." If your child is afraid of the dark, get a night light. You can also introduce a sleeping "buddy" like a doll or special stuffed animal.
Children who have night terrors can seem awake (sitting up straight or talking) during nightmares. This can be frightening for some parents to witness, and the child can thrash around or become sweaty. Typically, though, they calm down after a few minutes. According to Kids Health, "Night terrors are relatively rare --- they happen in only 3 to 6 percent of kids, while almost every child will have a nightmare occasionally."
Sleeping Beauties
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As children grow, their sleeping patterns will change and evolve. Sometimes, your child will have restless nights; other times, your entire household will be getting enough sleep. Children learn almost everything from their parents, especially in those first few formative years. Sleep is no exception. Establishing a healthy sleep routine is essential to their overall well-being, growth, and development.
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