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Sleep well, live better.

Every child needs a daily dose of quality sleep.

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Contrary to popular belief, sleep is not just a time where your mind and body shut off! When we sleep, our brain recharges and prepares us for the day ahead.

When it comes to optimal physical and mental health, quality sleep is regarded to be just as important as good nutrition and regular exercise.

A growing child needs even more sleep. And that is why it is important for your child to get enough quality sleep every day.

What is enough sleep?

If your child wakes up feeling refreshed, and does not feel constantly lethargic in the afternoon, he or she probably has had a good night’s sleep. The quality and quantity of his sleep will determine how well-rested he is.

Here is how much your child should sleep, according to his age:

SLEEP DURATION RECOMMENDATIONS

Source: National Sleep Foundation

Newborn
0-3 Months
14 - 17
Hours
Infant
4-11 Months
12 - 15
Hours
Toddler
1-2 Years
11 - 14
Hours
Pre-School
3-5 Years
10 - 13
Hours
School Age
6-13 Years
9 - 11
Hours
Teen
14-17 Years
8 - 10
Hours
Adult
18-64 Years
7 - 9
Hours
Older Adult
65+ Years
7 - 8
Hours

Some Telltale Signs of Lack of Sleep

If your child does not function well during the day, or feels a constant lack of alertness, he may not be getting enough sleep. In addition, if you find him sleeping much more during the weekends, his body may be trying to compensate for the lack of sleep on weekdays.

Benefits of Sufficient Quality Sleep
  • ALERTNESS

  • MOOD

  • MEMORY

  • HEALTH

HOW TO ENSURE YOUR CHILD GETS A GOOD NIGHT’S SLEEP

Make sleeping time an enjoyable routine for your child.

Establish a regular, relaxing routine before bedtime, such as listening to soothing music or reading a book. These enjoyable activities help your child to relax and anticipate bedtime.

Whatever the routine, remember to allocate enough time so that your child can go to sleep on time.

BE CONSISTENT IN GETTING YOUR CHILD TO SLEEP EARLY, TODAY AND EVERY DAY.

Even if it is the holidays, your child’s sleep routine should be maintained so that he follows a consistent sleep pattern.

Remember to allocate enough time for his bedtime routines, such as brushing teeth and wearing pyjamas.

Your child’s bed should only be for sleep.

Get him to play, watch TV and use his phone or tablet elsewhere in the house.

This is so that his bed is only associated with rest, and not other activities that may distract him from sleeping.

Create the ideal sleeping environment for your child.

Your child’s room should be quiet and dark. If your child is uncomfortable, leave the hall light on and the door open.

The room should also be cool, but not cold.

POWER YOUR CHILD DOWN FOR SLEEP.

Avoid things that may stimulate your child near bedtime, as they may disrupt the sleep cycle and affect the quality of sleep.

These include exercise and other vigorous activities, bright screens, and caffeinated beverages.

Reward your child for good sleeping habits.

You can start a sticker chart to reward your child for sleeping early.

If he manages to sleep the required hours, you could reward him with gifts, bring him somewhere he likes or give him extra privileges.

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Sleep well, live better.
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