2009 Sleep Goals:
- Create a sleep inducing sleep environment: dark room (seriously DARK!!- darkness triggers something in our brains to sleep), sound maker/white noise (drown out those distracting sounds)
- Create a consistent and simple bedtime routine: I like to stay simple and short- you don't want to give kids a chance to drag things out. Things you may want to add in: bath, PJs, brush teeth, a story or prayer or song, a hug and kiss, a drink of water before they ask, potty. Whatever you decide your routine to be stick with it, do it, and when you are done- turn off the lights, close the door, and be done. If they get out of bed- quietly return them to their room.
- Make sure the amount of sleep your child is receiving is appropriate for your child's age. In general newborns should nap after 1-2 hours of being awake and then sleep for a large amount of time with a feeding or two mixed in. Infants will then transition to a three or maybe straight to a two nap a day schedule through 12-18 months. They should get 14-15 hours of sleep. Toddlers will have an afternoon nap and should get about 12-14 hours of sleep per day. Preschoolers may or may not have an afternoon nap and will continue with 11-13 hours of sleep per day. School age children should get 10-11 hours per day.
- Cut out sleep inhibitors: sugar, caffeine, too much TV/video games/ computer, things that may give them nightmares/violence, too late of a bedtime causing overtiredness.
Here is to sleep for the new year!
Yours,
Courtney