Subscribe today for more stories, tips, and updates.

Cincinnati Children's Blog
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Blog
  • Healthy Living
  • Rare and Complex Conditions
  • Safety and Prevention
  • Heart Conditions
  • Learning and Growing
  • Research and Discoveries
  • ?
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us
HOME/Child Development and Behavior/Tips for Establishing Healthy Sleep Habits in Kidzzzz

Tips for Establishing Healthy Sleep Habits in Kidzzzz

Tips for Establishing Healthy Sleep Habits in Kidzzzz
September 12, 2012
1 Comments
By: Cincinnati Children’s News Team

Question: My daughter has had a hard time falling asleep and maintaining a good sleep schedule this school year. What can I do?

“Sleep problems are common throughout childhood, but we tend to notice them more during transitions like back-to-school time,” says Sarah Selickman Heidt, MD, a community pediatrician affiliated with Cincinnati Children’s. For many children, it’s hard to adjust after a summer of late nights and sleeping in. Kids are also facing a change in daytime routine, and they may be anxious about the new school year.

Sleep needs vary among children. A good goal is 10 to 11 hours per night for grade-school children and 8 to 9 hours for teenagers.

If your child is having trouble sleeping, here are some simple things you can do.

Keep sleep rituals consistent throughout the week. Wake-up and go-to-sleep at approximately the same time every day including the weekend. If your child spends time in different households, discuss this with other caretakers.

Make your child’s bedroom an optimal environment for sleep. It should be cool and dark. Remove any distractions. No TVs! With older children, agree on a time to stop using cell phones and texting.

A good night’s sleep starts with good habits during in the day. Make sure your child eats nutritious foods and has a balanced diet. Cut-out foods and drinks that contain caffeine like soda, chocolate, coffee and tea several hours before bedtime. Ask about and discuss any problems at school. Limit computer and TV time and exposure to violent shows and video games.

Spend time outside. Daylight helps strengthen our circadian rhythm (the body’s internal clock that helps us sleep on a regular schedule). Get at least one hour of exercise (such as riding a bike) each day.

Napping should be developmentally appropriate. Generally after age 5 or 6, our bodies don’t need a nap under normal circumstances.

Establish a ritual of quiet, soothing activities an hour before bedtime. Turn off the TV and keep lights and noises low. This is a good time for a warm bath or shower or reading before bed.

If you’ve done all these things and are still having issues, make an appointment with your child’s doctor. That way you can find out if there is an underlying medical problem, such as depression or anxiety, or even obstructive sleep apnea, and if medication or an evaluation by a sleep specialist is necessary.

Quick Check: How much sleep does your child need?

Infants (2 – 12 months) 13 to 17 hours
Toddlers (1 – 3 years): 12 to 14 hours
Preschoolers (3 – 5 years): 11 to 13 hours
School age children (6 – 12 years): 10 to 11 hours
Adolescents (13 – 18 years): 9 to 9.5 hours

Sarah Selickman Heidt, MD is a community pediatrician affiliated with Cincinnati Children’s. She practices at Pediatric Associates of Mt. Carmel, and is president of the Cincinnati Pediatric Society. If you have a question for the pediatrician, email youngandhealthy@cchmc.org.

Subscribe today for more stories, tips, and updates.

Related Articles

Sleep Deprivation in Teens: The Impact and What to Do About It
Sleep Deprivation in Teens: The Impact and What to Do About It
Snoring: Is it Normal in Kids?
Snoring: Is it Normal in Kids?
How to Encourage Healthy Sleep Habits
How to Encourage Healthy Sleep Habits
Gaining Independence: Jordan’s Journey with Obstructive Sleep Apnea and Down syndrome
Gaining Independence: Jordan’s Journey with Obstructive Sleep Apnea and Down syndrome
TAGS:
  • healthy sleep habits
  • sleep apnea
Avatar photo

About the author: Cincinnati Children’s News Team

The members of the news team at Cincinnati Children's are responsible for telling the stories of the medical center. Stories of the families we serve, research and clinical care, safe and healthy practices and happenings at the hospital. If it has to do with Cincinnati Children's, Danielle, Nick, Jim, Kate, Rachel, Terry and Shannon will keep you informed.

Write A Comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Comments

30 Blogs with Sleep Tips and Tricks for Moms | Find A Nanny January 3, 2013 at 9:25 am

[…] Tips for Establishing Healthy Sleep Habits in Kidzzz […]

Topics

  • Cancer and Blood Diseases
  • Child Development and Behavior
  • Childhood Obesity
  • Chronic Care Networks
  • Cincinnati Walks for Kids
  • Featured Faces
  • Fetal Conditions
  • Fitness and Nutrition
  • Food Allergies
  • Ghana 2012
  • Health Care Public Policy
  • Health Care Quality
  • Health Care Reform
  • Healthy Living
  • Heart Conditions
  • Hospital Operations
  • How We Do It
  • Learning and Growing
  • Meet The Team
  • Nurses Week 2012
  • Patient Family Experience
  • Patient Flow
  • Patient Safety
  • Patient Stories
  • Pin of the Week
  • Radiology
  • Rare and Complex Conditions
  • Research
  • Research and Discoveries
  • Safety and Prevention
  • Share Your Story
  • Technology
  • Uncategorized
  • Vaccines
  • Volunteerism
  • What Makes Us Different
  • What's New
See All Topics
See Less Topics

Subscribe

Never miss a post! Sign up to get new blog updates delivered to your email.

Popular Posts

  • 6 Questions to Ask When Your Child Complains of Chest Pain 1.9k views
  • Caring for the Caregivers of Children with Congenital Heart Disease  1.2k views
  • Stuttering In Young Kids: When To Be Concerned 847 views
  • Would You Pass This Pesticide Safety Quiz? 619 views
  • Laryngomalacia: Is My Child’s Noisy Breathing Serious? 566 views
  • 4 Questions to Ask When Your Child Has Recurrent Croup 535 views
About

The Cincinnati Children’s blog features thoughts and perspectives from our experts on all things pediatric health. This blog does not provide medical advice, diagnosis, or treatment. Learn More »

Contact Us
  • 3333 Burnet Avenue, Cincinnati, Ohio 45229-3026
  • 1-513-636-4200 | 1-800-344-2462
  • TTY: 1-513-636-4900
  • socialmedia@cchmc.org
Connect With Us
  • Subscribe
  • CincinnatiChildrens.org
  • Contact Us

© 2009-2022 Cincinnati Children’s Hospital Medical Center