New research adds to a growing body of evidence showing the benefits of a good night's sleep. A study from researchers at Stanford University finds that bedtime rituals and rules play a unique role in the cognitive development of 4-year-olds. Researchers analyzed a survey of 8,000 families in which parents were asked questions about bedtime. The survey was ongoing — from the time their kids were 9 months old through the start of kindergarten. Parents were surveyed several times throughout this period and asked questions such as "What time does your child go to bed?" and "Do you have rules about bedtime?" Researchers found that having rules about bedtime was associated with higher scores on language and math skills, and they claim that the study is another example of the power of a good night's sleep. When it comes to teaching good sleep habits, it seems parents can never start too early.
Suggestions that can help your children (and you) sleep better at night:
Babies do not have regular sleep cycles until about 6 months of age. While newborns sleep about 16 to 17 hours per day, they may only sleep 1 or 2 hours at a time. As babies get older, they need less sleep. However, different babies have different sleep needs. It is normal for a 6-month-old to wake up during the night but go back to sleep after a few minutes.
1. Try not to stimulate or wake your baby too much when you feed or change her during the night.
2. Play during the day. Talking and playing with your baby during the day will help lengthen her awake times and help her sleep for longer periods during the night.
3. Take your baby outside. Researchers found that babies who sleep well at night tend to get much more afternoon sunlight than babies who have difficult nights (Family Sleep).
4. Put your baby to bed when drowsy but still awake. This will help your baby learn to fall asleep on her own in her own bed. Holding or rocking her until she is completely asleep may make it hard for her to go back to sleep if she wakes up during the night.
5. Try to let your baby fall back to sleep on her own if she wakes up fussing. If she continues to cry, check on her, but don't turn on the light, play with her, or pick her up. If she is unable to settle herself, consider what else might be bothering her. She may be hungry, wet or soiled, or feverish.
Toddler and pre-schooler age: The American Academy of Pediatrics (AAP) recommends that children in this age group get between 11-14 hours including nap time.
1. Set up a quiet, consistent routine. Read a story with your child or listen to quiet music to prepare for bedtime. Make bedtime the same time every night so your child knows what to expect.
2. Allow your child to sleep with a stuffed animal or comfy object. This often helps children fall asleep- especially if they wake up during the night.
3. Make sure your child is comfortable in bed; night light is on, the door is left slightly open, water is next to bed, etc. Try to handle your child's needs before bedtime so that he doesn't use them to avoid going to sleep.
4. Try not to let your child sleep in the same bed with you. This can make it harder for him to fall asleep when he is on his own.
5. Bedtime is a separation time, so make sure you give your child your undivided attention for a period each day. Your child will be more likely to separate at bedtime if he feels he has had enough time with you before bedtime.
6. Try not to return to your child's room every time he calls out:
- Wait several seconds before answering and make your response time longer each time he calls. This will give him a chance to fall asleep on his own.
- Reassure your child that you are there. If you need to go into the room, do not turn on the light, play with him, or stay too long.
- Move farther from your child's bed every time you go in, until you can reassure him verbally without entering his room.
- Remind him each time he calls that it's time to go to sleep. Encourage with a "you can do it yourself" type of voice.
Helping your child develop good sleep habits can be a challenge and it is normal to get upset when a child keeps you awake at night. Try to be patient; a negative response by a parent can sometimes make a sleep problem worse. Teaching your child to develop self-comforting rituals for sleep and providing structure and routine (vide 10 Guidelines to support children’s healthy brain development) will be rewarding for both you and your child in the end.
Sara Shaw, M.S., MFT is a consultant for the Family Service Agency and has a private practice in San Francisco.
www.sarashaw.com
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