The American Academy of Pediatrics (AAP) supports the AASM guidelines and encourages parents to make sure their children develop good sleep habits right from the start. Sleep is essential for children’s health, affecting everything from physical growth to emotional well-being. By implementing healthy sleep routines from an early age, children build healthy habits that allow them to thrive. Let’s examine the benefits of sleep for Cumming, GA kids.
How to Help Children Develop Healthy Sleep Habits
Improving your child’s sleep habits can be one of the most challenging aspects of parenthood. The following tips should make a big difference in preventing many of the common issues that prevent your child from sleeping through the night.
Make sufficient sleep a family priority. Understand the importance of getting enough sleep and how sleep affects the overall health of you and your children. Remember that you are a role model to your child; set a good example. Staying up all night with your teen to edit his or her paper or pulling an all-nighter for work yourself isn’t really sending the right message. Making sleep a priority for yourself shows your children that it’s part of living a healthy lifestyle—like eating right and exercising regularly.
Keep to a regular daily routine. The same waking time, meal times, nap time, and play times will help your child feel secure and comfortable, and help with a smooth bedtime. For young children, it helps to start early with a bedtime routine such as brush, book, bed. Make sure the sleep routines you use can be used anywhere, so you can help your child get to sleep wherever you may be.
Be active during the day. Make sure your kids have interesting and varied activities during the day, including physical activity and fresh air. The importance of physical activity for child development shouldn’t be underestimated, as it benefits cognitive health, self-confidence, general well-being and much more.
Monitor screen time. The AAP recommends keeping all screens—TVs, computers, laptops, tablets, and phones out of children’s bedrooms, especially at night. To prevent sleep disruption, turn off all screens at least 60 minutes/1 hour before bedtime. Create a Family Media Use Plan and set boundaries about use before bedtime.
Create a sleep-supportive and safe bedroom and home environment. Dim the lights prior to bedtime and control the temperature in the home. Don’t fill up your child’s bed with toys. Keep your child’s bed a place to sleep, rather than a place to play. One or two things—a favorite doll or bear, a security blanket—are okay and can help ease separation anxiety.
Realize that teens require more sleep, not less. sleep-wake cycles begin to shift up to two hours later at the start of puberty. At the same time, most high schools require students to get to school earlier and earlier. The AAP has been advocating for middle and high schools delay the start of class to 8:30 a.m. or later. It is important that parents and local school boards work together to implement high school start times that allow teens to get the healthy sleep they need.
Don’t put your baby to bed with a bottle of juice, milk, or formula. Water is okay. Anything other than water in the bottle can cause baby bottle tooth decay. Feed or nurse your baby, and then put him or her down to sleep.
Don’t start giving solids before about 6 months of age. Starting solid food sooner will not help your baby sleep through the night. In fact, if you give your baby solids before their system can digest them, he or she may sleep worse because of a tummy ache.
Avoid overscheduling. In addition to homework, many children today have scheduled evening activities (i.e., sports games, lessons, appointments, etc.) that pose challenges to getting a good night’s sleep. Take time to wind down and give your children the downtime that they need.
Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, sleep apnea, and loud or heavy breathing while sleeping. You can document any signs of a possible sleep issue to discuss with your pediatrician at a well-child care visit.
Talk to your child’s teacher or child care provider about your child’s alertness during the day. Sleep problems may manifest in the daytime, too. A child with not enough, or poor quality sleep may have difficulty paying attention or “zoning out” in school. Let your child’s teacher know that you want to be made aware of any reports of your child falling asleep in school, as well as any learning or behavior problems.
Schedule a Well-Child Visit in Cumming, GA
If you need advice on healthy sleep habits, nutrition and other vital aspects of your child’s health and well-being, schedule a well-child checkup with a friendly, experienced pediatrician. Our team regularly welcomes families from a range of locations, including Cumming, Buford, Dawsonville, Gainesville, Johns Creek, Sugar Hill, Suwanee and Forsyth County. Contact us at (678) 990-2501 or request an appointment today.
