Supporting Better Sleep for Children: Tips and Guidance for Exhausted Parents

Sleep

Jan 29

Did you know that children with sleep problems are more likely to experience mental health issues? Or that neurodiverse children are more prone to sleep difficulties than their neurotypical peers? From bedtime battles to early wake-ups, parenting sleep-deprived kids can be exhausting, especially when you're already feeling burnt out.

Understanding Sleep Needs:

Here are some essential tips to help your family get the rest they need, based on recommendations from the American Academy of Sleep Medicine:

Infants (4-12 months): 12-16 hours of sleep per 24-hour period, including naps.
Toddlers (1-2 years): 11-14 hours of sleep per 24-hour period, including naps.
Preschoolers (3-5 years): 10-13 hours of sleep per 24-hour period, including naps.
School-age children (6-12 years): 9-12 hours of sleep per night.
Teenagers (13-18 years): 8-10 hours of sleep per night.

Establishing Bedtime Routines

To ensure your child gets the right amount of sleep, establish consistent bedtime routines. Begin by determining the ideal bedtime based on the desired wake time and stick to it every night. Create a calming pre-sleep routine, free from screens, for at least 30 minutes before bedtime.

Dealing with Night Wakings

If your child wakes up during the night or early in the morning, keep interactions minimal and boring. Set clear expectations and gradually adjust their wake-up time if needed. Praise them for following the routine and help them connect to the benefits of quality sleep.

Personal Insight

As a mom of a neurodivergent child with sleep issues and a professional in psychology and functional medicine, I understand the challenges firsthand. Having support, whether it's a partner, a coach, or a support system, can make a significant difference in maintaining consistency and accountability.

Get Support

If you're struggling with your child's sleep or your own, I'm here to help. Reach out to me at amy@amyschambergwellness.com for support and guidance. And don't forget to check out my free guide, "Bedtime Bliss," for more tips on improving sleep for the whole family.

Until next time, take care.