SLEEP HYGIENE

Sleep hygiene is the practice of good sleep habits or behaviors that improve the quality of sleep.  Why is a good night’s sleep important for children?

• contributes to both physical and mental health
• helps kids feel good and do well in school
• plays a role in mood and behavior
• can reduce aggression, hyperactivity, depression and anxiety, and increase attention

Tips for good sleep hygiene and healthy sleep practices for children:

1. Stick to the same bedtime and wake up time every day, even on weekends. Children sleep better when they have the same bedtime and wake up every day.
2.  Avoid high-energy activities, such as rough play, and stimulating activities, such as watching television or playing computer games, just before bed.
3. Develop a bedtime routine that can include brushing their teeth, putting on pajamas, and reading a story. 
4. Create a quiet, cool, and calm sleeping space.
5. Avoid scary or violent content such as movies, video games, books or the news. Feeling scared or worried is a common reason children can’t sleep.
6. Adjusting the room environment to fit your child’s needs.
7. Keep your child’s bedroom at a temperature that is comfortable for them.
8. Consider using a fan or white noise machine to drown out unpredictable or distracting sounds.
9. Start dimming indoor lights as bedtime approaches, and keep your child’s bedroom as dark as possible. A low-level nightlight is okay if your child is afraid of the dark.
10. Using calming scents like lavender, chamomile, and peppermint can increase relaxation and improve the quality of sleep. You can try using an oil diffuser or dried potpourri to provide a soothing smell in your child’s room.

Research has shown that adequate sleep is important to the overall health and well-being of children.  Inadequate sleep in the young significantly affects their academic performance, capacity to pay attention, and ability to regulate their behavior.