10 Best Ways to Build Good Night Sleep Habit in Kids

Good night sleep habit: Sleep is a natural phenomenon and every human being needs a sufficient amount of sleep to develop and grow normally, especially children in the earliest stages of life. Furthermore, good sleep is required for the healthy growth and mental health of your child. The sleep comprises of two phases:

good night sleep
Good Night Sleep

1. The REM phase in which we dream and the brain is actively working.

2. Non-REM phase in which it raises the blood supply to the muscles, the tissues regenerate and grown; it secretes hormones for growth and development.

Babies spend 50% of their time in each of these phases, alternating approximately every 50 minutes. On average, at 6 months old, the REM phase occupies about 30% of sleep. When a child reaches preschool age, the phases alternate approximately every 90 minutes.

Importance of good night sleep

AS a parent you must have proper knowledge about the importance of a good night’s sleep for your kids.  Studies show that 48% of children under the age of 3 are waking up during the night the next day the child and parents are tired.

Good night’s sleep is essential for everyone, especially for your kids. Researches show that night sleep for kids plays an important role in the proper functioning of body functions. Moreover, when your kid does not sleep properly at night he feels asleep the whole day, also he doesn’t take part in everyday activities.

He remains inactive the whole day because his brain cant works actively. Good night sleep for kids is important to develop their physical and intellectual skills as well as improve memory, behavior, learning, and mental health. A less amount of night sleep can cause obesity and blood pressure in your kid. Therefore, a sufficient amount of sleep is recommended for your kid.

How many hours of sleep do kids need?

Quality sleep is essential for the proper development of babies and children. How many hours of sleep do kids need is depends on the age of your kids. Kids of different ages need a different amount of sleep. Here we have prepared a table that makes it easy for you to know about how much mount sleep kids need.

Best Amount of sleep for kids
Kids ageSleeping duration
1-4   weeks15-16 h/day
1-4   months15-16 h/day
4-12  months14-15 h/day
1-3    years12-14 h/day
3-6    years10-12 h/day
7-12  years10-11 h/day

Kids sleeping disorders

Bad quality sleep for kids can affect their performance in school activities and studies as well. Also, their social relationship weakens day by day due to delayed response and aggressiveness. Following are some disorders caused by bad night sleep in kids. Your kid may;

  • Face problem in their behavior

  • Loss of memory

  • Difficulty in learning

  • Laziness

  • Overeating

  • Fluctuations in moods

  • Psychological problems

  • Aggressive behavior

  • Unsocial attitude

  • Insomnia

How to Recognize Sleep Problems in kids

As a parent, you have to recognize signs of bad sleep at night or sleeping problems in your kids. Here we are presenting out some signs of bad sleep. If you notice any of these signs in your kids then it is recommended to visit your child pediatrician

  • feeling difficulty in falling asleep

  • Snoring

  • Decrease performance in day time activities

  • Feeling Sleepiness the whole day

  • Sleepwalking

  • Nightmares

  • Long pauses breathing during sleep

  • Unusual aggressiveness

10 Best Ways to Build Good Night Sleep Habit in Kids

Studies show that lack of good night’s sleep in kids can harm their health. So following are the best ways to develop good night sleep routine in kids.

1. Establish a regular time for sleep

Kids mostly fell asleep when they get tired. Mostly, kids sleep in the evening and they don’t sleep in night at their time. So they sleep at late night again, due to which they can’t get up early in the morning.

It is because their night sleep was not completed. Be careful that the child does not go too late in the afternoon for an afternoon rest as he cannot fall asleep in the evening. At this age, a regular bedtime routine is especially important. 

2. Dim lights and don’t rush

Dim lights in your kids’ room are important to sleep calmly. Some kids are just learning the art of self-sleep. If you rush into a kids’ room as soon as you hear the first sound of resentment, the child might get used to needing a parent for comfort to get back to sleep. This is called a sleep association.

Try to wait a few minutes before entering your child’s room. In this way, you give the child a chance to just calm down and fall asleep again. If the resentment turns into crying – then try the next step.

3. Set boundaries and Consistent sleep routine

Teach your child from the beginning what time it is to go to bed and stay consistent. Children can be quite persistent in persuading but try not to give up.

A simple and consistent sleep routine has a calming effect on our little ones. This may include a warm bath and then bedtime stories and/or songs. If you repeat the same things every night, you will prepare your child for bedtime

4. Limit caffeine and don’t forget about hygiene

From an early age, teach your child hygiene and brushing his/her teeth before going to bed. Of course, there are times when your toddler cries during the night because he is not feeling well or is in pain due to teething. This is the time when you are most needed. Before you assume that your toddler needs ‘self-sleeping training’, check if he is sick or if it is a new tooth. When young children are sick or in pain,   most of all they need is your comfort.

5. Continue with an afternoon nap

You may think your toddler needs less sleep if he wakes up during the night because he may not be tired, but in fact, the fact is that he is more likely to need more sleep. If your child has a habit of skipping an afternoon nap, he may be suffering from excessive fatigue that will make it harder for him to sleep at night.

6. Take a warm bath

A short bath in warm water can further lull the child to sleep. To soften the water in the bath you can add a little bath oil. When choosing a product, make sure you choose one specifically formulated to care for sensitive baby skin.

7. Reading the story or book

The gentle voice of a parent and an interesting story are the best way to get your gold to sleep as soon as possible. Make falling asleep part of your daily bedtime routine. In addition to putting the child to sleep, it will arouse his interest and love for books

8. Let your child ‘expend’ energy throughout the day

Children need to physically ‘blow out’ during the day by running out or using their bodies while playing. If your child has spent the day sitting in a stroller or generally indoors where he has not moved too much, he is more likely to wake up during the night because he has not expended all his energy during the day.

9. Don’t forget to kiss:

Sleep your baby before bed and kiss him to make him feel safe and protected. Also, it helps in boosting their sleep. Your toddler feels your love and affection for him. Furthermore, this trick helps them to get a very good night’s sleep and in turn, it helps in the proper functioning of their body.

 10. Resist falling asleep together

 There’s nothing nicer than when a baby falls asleep in your arms, but if you know your baby can’t fall asleep otherwise, then you should change hugs and cuddles as something you do before going to bed, not as something you do before you fall asleep.

 Remember, this way you are not depriving the child of love and affection, but you are helping him learn that he can fall asleep without you. Also, it should be reiterated that a good sleep routine helps a child learn when it is time to sleep.

What should be avoided for good night sleep

If sleepiness becomes prolong then you should consult your pediatrician. It is not recommended to give sleep medications to your kids without consulting a doctor. Because much sleeping medicine for kids is not safe for them, avoid caffeine. If none of these things work, talk to your doctor. Your doctor will check if there are any other reasons why your child wakes up during the night.

Disadvantages of not taking proper sleep

If kids don’t get a good night’s sleep they might suffer from health and mental problems. Lack of sleep can lead your kids to;

  • Remain less active and pay less attention to their tasks

  • Causes loss of short term memory

  • He becomes unresponsive

  • Become more aggressive and feel more irritation

  • Feel difficulty in gaining academic concepts

  • Show low performance in schools

  • His performance becomes more inconsistent

  • Feel sleepiness whole day

  • Suffer from different diseases

In conclusion: Good sleep is essential for raising a healthy, happy, and active child. It also important for social well-being and also help to improve kids’ academic performance. So parents should try to build a good night sleep habit in their kids for early childhood.