Every mom loves a sleeping child! For one, they’re so precious and sweet when they’re sleeping – even as teenagers! I’ve been lucky to have had great sleepers (except this last one…still working on him!). I know I look forward to the quiet time at night after mine are all sleep. But, besides the obvious practical benefits for parents, there are so many other benefits of sleep for children.
Why should your child get enough sleep?
Better learning
Children who get enough sleep are better able to focus. Sleep also helps with memory, which contributes to learning and better grades in school. At home, your rested child is more likely to focus and remember when you ask them to do something. This means less reminders that we have to dish out as parents.
Better behavior
If you’ve been to Disney World or any other theme park, I’m sure you’ve seen the afternoon meltdowns. I see them every single time I go, when kids have missed their nap times on vacation and get cranky. Of course, the same thing can happen in our homes if our kids aren’t getting the sleep they need. It’s hard for a sleepy kid (and adult, for that matter) to control their behavior. Everything makes them upset. They don’t want to do anything you want them to do. This can make your life miserable. Sleep just helps children to behave better.
Better mood
Children who get less sleep are more likely to be depressed. Depression can also worsen sleep, so it can become a vicious cycle. A well-rested kid is a happy kid!
Better health
Children who sleep less are more likely to be obese. We tend to crave higher-fat and higher-carb foods when we’re tired. Maybe it’s because of the energy that we know we can get from them. Obesity is inevitable if a child regularly has a diet like this. If a child hasn’t slept well, they’re less likely to be active. This leads to a sedentary lifestyle, which also leads to obesity. A well-rested body can also fight an illness better than a tired one. Your immune system just works better when your body is rested.
Better growth
Growth hormone is released during deep sleep. This is why kids do most of their growing during sleep. Sleep is important for our kids to reach their maximum height and to grow and develop normally.
More rest for parents
Speaking from experience, a sleeping child usually = a happy parent! When your child is sleeping, you can get more done, and can also get more rest. Adults who don’t get enough sleep are more likely to suffer from obesity, depression, heart disease, and diabetes. From personal experience, we can also get just as crabby as a 2 year-old without a nap. A tired adult is also a cranky, less-productive one.
How can you get your child to sleep?
Routine
I recommend starting a bedtime routine at a young age – as early as 3 months. Our routines normally include dimming the lights, bath, and a bedtime story. Turn off all electronics at least 1 hour before bedtime. Take away all distractions and limit caffeine in the evenings.
Own Room
I’ve found that my kids slept better when they were in a room by themselves. When they were sleeping in my room and woke up to see me, they would want my comfort. But, when they’re by themselves, even if they woke up, they thought to themselves “well, mommy’s not here, let me soothe myself back to sleep”. The American Academy of Pediatrics now recommends keeping your baby in your room (in their own sleeping space) until age 1, to reduce the risk of SIDS.
As an aside: I don’t typically recommend that parents get stressed out about “sleep training”. It doesn’t always work, and I’ve always felt inclined to just be responsive to my kids’ needs. Some sources recommend laying your child down to sleep while they are drowsy but still awake so that they can learn to soothe themselves. The few times that I tried this, it didn’t work well for me, and my children ended up wide awake.
As a working mom, I enjoyed coming home, going through the bedtime routine with my kids, and rocking and cuddling with them until they fell asleep. I did this until they were about 2-2.5 years old. And they’re all great sleepers now (still working on the 19 month-old, like I said). I’d say stick to the bedtime routine that works for you and your kids, whatever makes you both happy, and ensures that your child gets enough sleep. Don’t worry about what your friends are doing, or the latest trends. Sometimes, it’s just about survival!
How much sleep does your child need?
The National Sleep Foundation gives the following recommendations, per day:
- Infants 0-3 months: 14-17 hours
- Infants 4-12 months: 12-16 hours
- Children 1-2 years old: 11-14 hours
- Children 3-5 years old: 10-13 hours
- Children 6-12 years old: 9-12 hours
- Teenagers 13-18 years old: 8-10 hours
- Adults: 7+ hours
Trust me, I know that it’s not always easy to make sure your child gets the sleep they need. There’s so much competing for our attention, but only so many hours in a day. Families may not get home and settled until late in the evening if both parents work. Throw after-school sports and activities in there, and the nights can go even later. Homework still has to be done, and the kids still need to unwind and get ready for bed. Electronics can also mess up the night.
I get it. I’ve been there. But, because sleep has so many benefits, it should be a priority over all of the other distractions. Find a way to adjust your schedule to make sure your child gets the sleep they need to function well. If you start to notice that your child is struggling academically, with their memory, focusing, behavior, mood, or their general health, re-evaluate their sleep to see if that could be the underlying problem. If you have concerns about your child’s sleep, talk to your Pediatrician. Children can have sleep disorders or underlying medical problems that can interrupt sleep.
The reality is that if our kids sleep well, that helps us to sleep well, too, as parents! So, do what you can to make it happen. Here’s to better sleep for us all!
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