Effective sleep strategies for children

Getting a good night’s sleep is essential. But how much sleep is “enough” and what if your child struggles to fall asleep?

At times, it can be challenging for our children to get the rest they need. They may still be wide awake despite the late hours, struggling with going to bed, or wake up feeling tired. Depending on their age, children require different amounts of sleep. Infants below 3 months old may need 14 to 17 hours of sleep, while primary school children typically require nine to 11 hours. SPD psychologist Nicholas Lau Kean Meng explains why sleep matters for children and the strategies that parents can adopt to encourage better sleeping habits.

Why Sleep Matters

Sleep helps with brain development. It impacts alertness, memory consolidation, growth, and learning among other things ^{1, 2}. A child with insufficient sleep can be moody (e.g., grumpy or too active), less attentive, and their physical and mental health could potentially be adversely affected².

Working on solutions will take time, especially if we want to do so gradually – to allow time to try again if the approach does not work out as desired the first time. Generally, strategies are more effective when introduced gradually. For example, moving bedtime 15 minutes earlier than usual and gradually moving towards the desired time over several days or weeks can be beneficial.

Parents can implement pre-bedtime activities together with their children, such as avoiding late-night snacks or putting electronic devices away before bedtime. Genuine and generous encouragement, along with positive reinforcement like specific praises and small rewards, will go a long way in motivating children. Remember, progress is not linear and we get better by building upon earlier steps and positive habits.

To help your child develop healthy sleep habits, try the following tips:

Consistent Sleep Schedule

• Maintain a consistent sleep schedule: Try to help your child go to bed and wake up at the same time daily (+/- 1 hour), including on weekends and holidays³.

Daytime Activities

•  Establish daytime routines: Set routines (active during daytime) to tire your child out naturally¹.
• Morning sunlight: Let in the morning sunlight.
• Avoid daytime naps: If too close to bedtime, daytime naps should be avoided. If not possible, the time and duration should be limited and regular¹.
• Healthy eating: Avoid spicy, harder to digest, and fried foods at night if your children have sensitive tummies¹. Stop eating at least two hours before bedtime to reduce the body’s need to digest the food³.
• Avoid using electronic gadgets 1 – 2 hours before bedtime, as blue light gets the brain to think it is daytime³.
• Reduce stimulation (e.g., no sweets/scary content/arguments/running); instead, read a relaxing storybook, or drink warm milk³. 

Bedtime Preparation

• Optimal sleep time: Work out your child’s optimal sleep schedule. If you notice that they require 10 hours of sleep, and need to be up by 7am for school, that means they should be going to sleep at around 9pm²
• Comfortable sleepwear: Change into comfortable sleepwear or use a comfort object, if necessary, as this prepares the body and mind for winding down¹.
• Visual support: Consider using a visual support with your child’s photo, to indicate the necessary steps (e.g. change clothes, brush teeth, get into bed, read a story, and lights off)³

Sleep Environment

• Create a sleep-friendly space: Ensure the bedroom is cool, quiet and darkened (e.g., cover any display lights, use black-out curtains) as it signals the body and mind for sleep³.
• Handling sleep difficulties: If the child is unable to fall asleep after about 20 minutes, calmly engage your child in brief, light/soothing activities such as reading a relaxing storybook or do some gentle stretching, before trying to sleep again².

References

1. (2024, May). 3 – 6 Years: Good Sleep Captain Sleep. https://www.healthhub.sg/programmes/parent-hub/preschool/good-sleep-captain-sleep
2. Pacheco, D., & Vyas, N. (2023, November 8). Children and Sleep: An introduction to the importance of sleep in children and how to help them sleep better. Sleep Foundation. https://www.sleepfoundation.org/children-and-sleep
3. Goldman, J. (2023, January). Tips to Help Children Sleep. Medical Home Portal. https://www.medicalhomeportal.org/clinical-practice/common-issues-for-cyshcn/sleep-issues/behavioral-techniques-to-improve-sleep