Sleeping Tips To Help Your Children Sleep

If your children are back at school but you're struggling to get them back into their normal bedtime routines, you won't be alone.

Get help for your children sleeping,Visit: Standfor children help center: https://www.stanfordchildrens.org/en/service/sleep-disorders

Bedtime Plan: https://www.webmd.com/parenting/bedtime-routine-tips#1

Help Kids fall asleep: https://apps.apple.com/gb/app/moshi-sleep-and-mindfulness/id1306719339

Many youngsters will not have been in classrooms since March and it's likely that their bedtime patterns have changed.

But just what time should our children be going to sleep? And how many hours in bed do they need?

The Sleep Charity, which supports families and their children across the country, says a lack of sleep can directly impact a child's mental and physical development.

Young children need around 10 to 11 hours sleep a night, while older ones need around nine.

Vicki Dawson, the charity's founder, said parents should work out the time their young ones need to get up in the morning and work backwards to set a bedtime.

She added: "While there are various guidelines developed advising on the amount of sleep children need at different ages, all children are individuals.

"What is important is the quality of sleep that the child is having and to monitor for signs of sleep deprivation during the day. Often parents focus on quantity of sleep rather than quality.

"A nine-year-old will for example on average need around 10 hours' sleep per night, some will need more than this amount and some will need less. A five-year-old needs around 11 hours of sleep. The key thing is to look at how children are functioning during the day.

"It is also important to work out what time your child needs to wake in the morning and then working backwards to set bedtime. For example, if your child needs to be awake at 7am and needs 10 hours sleep per night, you then count back 10 hours and can see that bedtime should be 9pm, with the bedtime routine beginning an hour before at 8pm.

"If routines have gone adrift with lockdown you may find that children's body clocks have become delayed and they may genuinely not feel tired until later in the evening.

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"Sometimes you need to gradually move bedtime by 15 minutes every few nights until you get their bedtime back on track. Regular sleep and wake times are important to support the body clock."

The charity has some more tips to help your child get back into a routine here.

Meanwhile, the NHS gives the following approximate hours of sleep needed by children of different ages, as recommended by the Millpond Children's Sleep Clinic:

1 week
daytime: 8 hours
night-time: 8 hours 30 minutes
4 weeks
daytime: 6 to 7 hours
night-time: 8 to 9 hours
3 months
daytime: 4 to 5 hours
night-time: 10 to 11 hours
6 months
daytime: 3 hours
night-time: 11 hours
Read More Related Articles 9 months
daytime: 2 hours 30 minutes
night-time: 11 hours
12 months
daytime: 2 hours 30 minutes
night-time: 11 hours
2 years
daytime: 1 hour 30 minutes
night-time: 11 hours 30 minutes
3 years
daytime: 0 to 45 minutes
night-time: 11 hours 30 minutes to 12 hours
4 years
night-time: 11 hours 30 minutes
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5 years 6 years
night-time: 10 hours 45 minutes
7 years
night-time: 10 hours 30 minutes
8 years
night-time: 10 hours 15 minutes
(Image: Getty Images/iStockphoto) 9 years 10 years
night-time: 9 hours 45 minutes
11 years
night-time: 9 hours 30 minutes
12 years
night-time: 9 hours 15 minutes
Read More Related Articles 13 years
night-time: 9 hours 15 minutes
14 years 15 years 16 years

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Keywords: Children helth, Sleeping problem of Children, Kids sleeping

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