Sleep plays an essential role in your child’s growth and development. It promotes bone and muscle growth for a strong and healthy body. Sleep also boosts your child’s ability to learn, and their social skills, helping them perform at their best in school.
Here’s how much sleep your child should be getting daily:
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0-3 months: 14-17 hours
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4-11 months: 12-15 hours
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1-2 years: 11-14 hours
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3-5 years: 10-13 hours
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6-12 years: 9-11 hours
So how can you ensure that your child gets sufficient rest every night? Our expert, Dr Daniel Goh, Senior Consultant of Paediatric Respiratory Medicine and Sleep at National University Hospital, has some tips for you.
1. Help Them Sleep Better by Having Dinner Earlier
Eating a heavy meal right before bed can cause your child discomfort and disrupt their sleep. You can promote better sleep habits by encouraging your child to finish dinner at least 2 to 3 hours before bedtime, so that they have enough time to digest their food.
2. Establish and Follow a Bedtime Routine
The key to sufficient sleep is a consistent bedtime schedule. Work with your child to stick to the same bedtime and wake-up time every day, including on weekends and during the holidays. Don’t forget to use positive reinforcement to reward their good bedtime behaviour.
To help your child wind down for bedtime, you can encourage them to follow a fun routine that’s filled with moments to bond. For example, you and your child can start by brushing teeth together with a fun song, followed by tucking them into bed, and finally soothing them to sleep with their favourite bedtime story.
3. Create a Calm and Safe Bedtime Environment
It’s not uncommon for children to demand attention or cry before they fall asleep, even after winding down with a bedtime routine. These behaviours may be their way of expressing their fear of being in a dark room.
You can help your child feel at ease by creating a safe, quiet, and soothing environment with the following steps:
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Make sure the room feels cool
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Dim the room with a night light
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Leave the door slightly ajar
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Check on your child briefly and regularly
Don’t forget that distractions can disrupt their sleep. Keep the room distraction-free by leaving electronic devices outside. You can also give out little rewards that appeal to your child, such as stickers, when they practise healthy sleep habits.
Parents, give your child a head start in life by ensuring they get sufficient sleep every night. You play an essential role in ensuring your child gets the required amount of sleep, but, remember, you are not doing this alone. Team up with them to create a consistent bedtime schedule, routine, and bedroom environment where they feel safe and comfortable.
What’s more, getting your child to bed early gives you more time to unwind in the evening, helping you feel more rested as well. You’ve got this!
For a bite-sized version of our article, be sure to check out Dr Goh’s video here!
Contributed By
- Health Promotion Board