Adults need at least eight hours of sleep every night, but children need more. Ensure your child sleeps the recommended time each night by creating a bedtime ritual, waking your child at the same time every morning and restricting naps during the day for children over the age of seven. Don't encourage poor sleep habits by coddling your child at bedtime. Uphold firm bedtime rules to keep your child falling asleep at the same time every night.
Create a Bedtime Routine
Create a nighttime routine to help your child fall to sleep easily every night. Reserve one hour before bedtime every night as quiet time. Encourage your child to choose a quiet activity such as reading a book, taking a warm bath or listening to soft music on the radio. Do not choose activities that require children to look at a screen such as a TV or computer screen. The lights can keep children up long after you turn the electronic off. Put your child to bed at the same time every night. Don't store toys in your child's bedroom. Toys and games may distract your child from falling asleep.
Recommended Sleep Times
Decide how much sleep your child needs based on his age and activity level. Older children need less sleep, and some infants will sleep for nearly 20 hours a day. Infants one to four weeks old will need 16 to 18 hours of sleep per day. Babies up to four months old will need up to 15 hours of sleep a day. Between the ages of three and six, a child will only need upwards 12 hours of sleep per day. Once a child enters grade school, he should not need naps any longer, but should sleep 10 to 12 hours per night. Until a child turns 18, he should sleep eight to nine hours per night.
Habits to Avoid
Parents often create unhealthy sleep habits for children without realizing it. One of the most common problems parents encounter is a child who needs to be coddled to sleep or who won't sleep in his own bed. Set strict bedtimes for children and don't linger in your child's room. Once you have left the room, don't go back; re-entering your child's room may wake him up or make him anxious. If your child throws a tantrum at bedtime, do not try to comfort her. This will only make the problem worse.
Sleep States
Children experience two types of sleep at night: rapid eye movement (REM) and non-rapid eye movement (NREM). REM sleep occurs during light stages of sleep. Deep sleep occurs during NREM sleep, or sleep when your child is unlikely to wake up. Children's sleep cycles elongate as your child ages, meaning babies who have short sleep cycles and wake up after every cycle wake up several times a night. Once a child reaches the age of seven, she should be able to fall asleep in under 30 minutes and have no problems waking up in the morning.
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