Your child should have around 11 hours of sleep every night, plus an hour-and-a-half nap in the afternoon. That’s the ideal situation but as you’ll know, children aren’t programmed like robots and everyone is unique! Many children experience problems sleeping. Around 1 in 5 children have difficulty settling down, or wake frequently in the night and many just wake up too early in the morning.
What can cause sleeping problems?
There’s no hard and fast rule about what causes sleeping problems but often there are some small changes you can make which might help things.
Diet: Childs who are used to being fed on demand eat small frequent meals, meaning they’re not used to going for long periods (like night-time) without food.
Over-tiredness: It might sound odd but many children sleep badly if they’re over-tired – set a bedtime routine with a time for your child to go to bed and try your best to stick to it.
Over-stimulation: Everyone needs to unwind before settling down – fun and games before bedtime can leave your child wide-awake and restless.
Discomfort: We all have trouble sleeping if we’re too hot or too cold or feel uncomfortable in our nightclothes or sheets - your child is no exception.
How can I introduce a routine to help my child sleep?
Your child should experience fewer problems getting to sleep if you create a simple, regular routine before bed, including 15-20 minutes of quiet time. During this special time you can read a story to them, give them a bath or simply sit and have a cuddle! They’ll find it much easier to switch off at the end of the day this way.
Make sure your child is dressed comfortably and the room temperature is not too hot or too cold. It also helps to keep the house quiet and the lights low to teach them the difference between night and day – a dimmer switch can work wonders, as can thick curtains or a blind that won’t let street lights disturb them.
There are some other tips that can help if your child is restless:
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