How much sleep does my child need

20 Tips, How much sleep does my child need

Parenthood should be something fun, full of new adventures for your growing family. Unfortunately, for some, parenthood has become synonymous with sleep deprivation. And on top of that, poor sleep can even have consequences while you're still pregnant! According to a study that tracked sleep patterns and fatigue among new parents, both mothers and fathers experienced "significant changes" in their sleep habits as early as late pregnancy.

But being or becoming a parent doesn't have to mean 18 years of sleepless nights. We've put together some tips to help you and your child sleep well at any age, so you can do the same.

Recommended sleep during pregnancy

Recommended sleep for pregnant women: 7-9 hours per day plus daytime naps

During pregnancy, you may experience several sleep problems. Here's how to solve them:

• If sleeping on your back hurts, try different positions until you find one that is comfortable for you and the baby.
• If breathing becomes difficult, try propping up your head with several pillows.
• If you have to go to the bathroom too often at night, make sure you stop drinking water a few hours before bed and go to the bathroom just before bedtime.
• If you suffer from heartburn, eat smaller meals throughout the day and avoid spicy and fatty foods.
• Let your partner help you. Let them fill the bedroom with pillows, blankets, sheets and any other tools that can help you make a comfortable place to sleep

How much sleep does a baby need?

Recommended sleep for newborns: 14-17 hours per day

Recommended sleep for babies: 12-16 hours per day

The baby has just been born and the sleep cycle is completely dependent on feeding. Some babies seem to be able to sleep all day, but this is not always the case. According to Stanford Children's Health, some children do not sleep through the night until they are a year old. This means 365 days of waking up every time your newborn needs to be fed, changed or coddled. By helping your baby sleep better, you can also help yourself sleep better. Here are some ideas!

• Put your child to bed when they are sleepy but still awake so they can fall asleep faster.
• Feed your baby right before bedtime so you know she is full, which also gives you more time to sleep between feedings.
• Lay your baby on his back in a dark, quiet and comfortable cool environment.
• Check out the latest tech developments in baby monitors so you can rest even while your baby sleeps by yourself.
• While your baby adjusts to the new feeding and sleeping schedule, you can do the feeding with a partner or loved one to give yourself more sleep.

Tips for parents with toddlers or preschoolers

Recommended sleep for children aged 1 to 2 years: 11-14 hours per day

Recommended sleep for children 3 to 5 years old: 10-13 hours per day

With your help, your toddler can develop a regular sleep schedule at age three. To help the child - and thus yourself - develop a regular sleep schedule, regularity is most important. Provide a consistent bedtime routine, bedtime and wake-up time, so your child learns when it is time to go to bed and wake up. Since children are very sensitive to light, reinforce this routine by exposing them to natural light during the day and dim light or make it darker at night. Also, try to minimize the time your toddler spends on electronic devices in the hours leading up to bedtime.

Tips for getting young children enough sleep

Recommended sleep for children ages 6 to 12: 9-12 hours per day

As your child begins to grow out of his unpredictable tantrums and develop a personality of his own, it is important to stay energetic in order to best enjoy parenthood. Some tips that both you and your child can follow to get better sleep:

• Spending less time behind a screen: As our world looks more like an episode of Black Mirror every day, this may be hard to implement. But blue light from electronics and excessive screen exposure in the evening can make it difficult to fall asleep. Instead, encourage your child to put down the devices at night and set a good example by doing the same!
• Make bedtime something special: Remember the days when your parents sent you to bed, something that felt like a punishment? Instead of making bedtime a punishment, make it something your children can look forward to.

Sleeping times for children between the ages of 13 and 18

Recommended sleep for teens: 8-10 hours

Teenagers are busy trying to balance their social lives, schoolwork, and extracurricular schedules. This means that many teens don't get the amount of sleep they need. In fact, the American Academy of Pediatrics states that sleep loss in adolescents is a public health problem. Using these tips to help teens sleep better will no doubt make you look like "the bad guy," but we suggest trying a few of these ideas.

• Try to limit teens' use of electronic devices after sunset. If necessary, make sure devices are turned off at least an hour before bedtime or encourage your teen to wear glasses that block blue light. These block the strong blue light coming from electronic devices, keeping them from being too awake when it's time to go to bed.
• Set a bedtime and be strict about it, no matter how many "but moms" you hear.
• Make sure your child gets eight hours of sleep, even on weekends.
• Limit the number of activities in your child's schedule so they have time to enjoy everything while still keeping up with schoolwork and a healthy sleep schedule.
• Follow your teen if they are not tired enough to go to sleep. Biological changes naturally shift teens' sleep patterns toward sleeping later and waking later. To accommodate these changes, choose nighttime activities that help your teen relax before bed and counteract their tendency to stay awake.
• Take away your teen's phone at night and opt for an old-fashioned alarm clock instead. If you let your teen sleep with her phone, make sure the "Do Not Disturb" feature is turned on at bedtime.
• Set a good example. Don't tell your teenager to put his phone away while you yourself are still scrolling. Don't stay up too long watching a show in the living room yourself. Also, take our own advice and get those recommended seven to eight hours of sleep!

The quality of your child's sleep will largely determine the success of your own, and vice versa. Together, you and your child can have an active and healthy lifestyle by ensuring regular bedtimes and evening routines become ingrained in daily habits. In this way, you can help your whole family sleep better, build a happier attitude and be ready for a good time with the family!