Go to Sleep, tips to help your child get and stay asleep.
Holidays are an exciting and busy time; however, without enough rest, they can be stressful and challenging as well. We will share tips on sleeping to help ensure you can build lasting memories and have a fun time with family and friends this holiday season (and all year long).
Sleep deprivation can result in a host of daytime behavior problems like tantrums, crankiness, aggression, impulsivity, and defiance (parents are no exception). Sleep deprivation impacts your child’s learning, in that they demonstrate poor attention, poor knowledge acquisition, and poor memory. Although the amount of sleep varies depending on the age of your child, the general recommendations are 14-15 hours a day for children under one year of age. The time your baby is awake will become more regular around 6 months of age, when they are sleeping 4-6 hours at a time. As your child turns 18-24 months, they may drop their morning nap, but still need 12-14 hours of sleep a day. A suggested bedtime for preschoolers (three to six years old) is between 7 and 9 p.m. and a suggested wake time between 6 to 8 a.m. After three years of age, new sleep problems do not typically develop. Once your child is in school, their sleep changes due to many schedule changes (homework, extra curricular activities, social events). Children 7-12 years of age still need 10-11 hours of sleep a night. Find more details aobut sleep needs at https://www.webmd.com/parenting/guide/sleep-children#1
1.) Use 5 S’s with your baby
Did you know there’s actually a 4th trimester after your baby is born. Dr. Harvey Karp, author of Happiest Baby on the Block, identifies the first three months of your baby’s life as a time they need you to trigger their calming reflex. You can soothe your baby by using the 5 S’s include: snug wrapping/swaddling, shushing, swaying motion, holding in the side/stomach position and opportunities to suck. (https://www.happiestbaby.com/blogs/baby/the-5-s-s-for-soothing-babies). Infant massage can also be something. Pediatric Interactions has therapists certified in infant touch/massage. Contact us for a consultation!
2.) Naps
Naps are essential (for everyone). Many pregnant moms are given the advice, “When your baby sleeps, you should sleep.” This is true, but can be frustrating when your child only sleeps for short periods of time! Don’t let this “Nap FAIL” keep you and your baby from getting the rest you both need. Keep a sleep/wake diary for several days to identify your child’s patterns. A napping routine is important, including what you do before the nap. Make sure you have some time for your child to “unwind” before you expect them to fall asleep. Some toddlers have a burst of energy when they are exhausted, so try and put your child down 30 minutes before you think they are going to fall asleep. (https://www.happiestbaby.com/blogs/baby/nap-fails-get-daytime-sleep-back-on-track)
3.) Sleeping Environment
Set up the sleeping environment. The place where your child falls asleep is where they expect to wake up. This is why it’s important for your child to fall asleep in his/her bedroom. Make the bed a place for sleeping so they recognize when they are in that space it’s not “playtime”. The areas should have limited distractions, be dark (or have a soft night light), and items to self soothe (e.g., special stuffed animals, blankets). It should be quiet, however, many children stay asleep longer when white noise is in the background to drown out other noises in the house. Make sure you limit TV to 30 minutes prior to bedtime and bright screen time (such as iPads, computers, LE light items)as early as 2-3 hours prior to bedtime. Around preschool age, consider posting a schedule and nap rules in your child’s sleeping area. You can make these with words and pictures for them to understand and review.
4.) Getting back to sleep
Getting to sleep may not be the problem, but keeping your child asleep or getting them back to sleep may be the challenge. Make sure you have a good bedtime routine and the sleep schedule is still applicable. If you are able, try to identify the trigger for waking up… Ask yourself, “Are they exploring or testing their environment and independence? Are they uncomfortable or had an accident? Did they have a bad dream?” To minimize the disorientation if they wake up at night, make sure you have your child fall asleep where they will wake up (e.g., bedroom, nap area at preschool). Let your child know they can go/call to you and you will bring them back to their bed. If they wake due to discomfort, take care of the problem while keeping distractions (lights, talking) to a minimum and return them back to bed, perhaps with a comfort item. The longer you are there comforting your child (e.g., laying with them, rubbing their back until they fall asleep), the longer they will continue to wake up and seek this attention out.
5. Sleep in your own bed
To have your child sleep in their own bed or co-sleeping is a family’s choice. However, what do you do when you want your child to sleep through the night in their own bed? Sleeping alone establishes “night time independence”. The child learns they can fall asleep alone and comfort themselves. Night time separation anxiety is common among children up to three years of age. Those routines and sleep rules can be helpful in this transition. Model healthy sleep habits and don’t use bedtime as a threat. You may need to wean your child from your bed by slowly moving out of their room. Many children may be motivated by rewards as well (e.g., a small gift or outing for sleeping in their own bed for a certain number of nights).
6. Dealing with nightmares
Nightmares and Night Terrors: These are very different These night time anomalies typically begin around 2 years of age, with an increase in frequency between 3-6 years old during the second half of the night. These are developmentally appropriate ways that a child is are “working things out” and processing emotions and information. It’s important to reassure your child that everything is “OK” and that they are safe. Avoid dismissing the fear (telling them “Big boys aren’t scared of the dark”),. Your child may not be able to express what was happening in the dream, but a dream can feel very real and be scary. If your child can tell you what the dream was about then you can assure them that it’s not real (e.g., monsters). If your child talks about the dream the next day, listen and continue to support them processing it. But don’t bring it up if they don't mention it.
