Table of contents:

How much sleep should a baby get?
What affects the quality of sleep in a child?
How do I prepare my baby's room?
Why is sleep so important?

Sleep hygiene is one of the basic rules that every parent should be familiar with. The right quantity and quality of sleep determine many behaviours. As an essential health factor, sleep plays a very important role in ensuring proper physical and mental development.

The World Association of Sleep Medicine has developed 10 recommendations for sleep hygiene in children:

Put your child to sleep before 9 pm.
Fixed times for falling asleep and getting up should apply each day.
Adopt a consistent procedure for putting your child to sleep, use comfortable nightwear.
After putting your child to bed, allow them to fall asleep on their own.
Darken the bedroom at bedtime.
Limit the use of electronic devices before bedtime - this includes computers, tablets or mobile phones.
Regulate daily activities, such as meal times.
If your child needs naps, try to provide them at regular times.
Provide your child with physical activity outdoors as well.
Do not include products with a lot of caffeine in the diet.

How much sleep should the baby get?

Depending on age, the need for sleep varies.

Age

Recommended sleep time in hours

Permissible sleep time in hours

0-3 months

14-17
11-19

4-11 months

12-15
10-18

1-2 years

11-14
9-16

3-5 years

10-13
8-14

6-13 years

9-11
7-12

What affects the quality of sleep in a child?

If your child has sleep problems, pay attention to your evening rituals. Is your child additionally charged with stimuli before bedtime, such as computer games, cartoons (from the phone, TV)? Is the room in which he or she sleeps aired out? Is there adequate twilight and window shade? What is the temperature in the room? Is the air in the room too dry?

How do I prepare the child's room?

When preparing your child's room, take care of elements such as:

the bed mattress - a mattress that is too soft or too hard does not make it easy to fall asleep,
the filling material of the pillows/quilts - if your child is allergic, choose duvets and pillows with anti-allergic filling,
make sure the room and if possible the bedding are aired out,
keep the bedding clean and change it regularly,
if there is a television in the child's room, agree to switch it off at a certain time,
provide your child with comfortable pyjamas - tight and uncomfortable sleeping clothes will not allow your child to sleep peacefully,
try not to make noise in neighbouring rooms - let your child fall asleep peacefully.

Sleeping in your baby, photo: panthermedia

Why is sleep so important?

Adequate sleep is essential for the body to function properly - as it allows the nervous system to fully regenerate. Sleep helps to calm and improve the functioning of the immune system. Some hormones are secreted during sleep - for example, growth hormone is secreted during sleep. In addition, proper sleep has a positive effect on the child's cognitive abilities.

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Regular sleep - how to take care of sleep hygiene in children?

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