What is Sleep Hygiene?
Sleep hygiene refers to a set of practices and habits that are necessary to have good nighttime sleep quality and full daytime alertness. In
pediatrics, it is crucial as it aids in the healthy growth and development of children.
Infants (4-12 months): 12-16 hours per day, including naps.
Toddlers (1-2 years): 11-14 hours per day, including naps.
Preschoolers (3-5 years): 10-13 hours per day, including naps.
School-age children (6-12 years): 9-12 hours per day.
Teenagers (13-18 years): 8-10 hours per day.
Consistent Sleep Schedule: Maintain the same sleep and wake times every day, even on weekends.
Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading or taking a warm bath.
Comfortable Sleep Environment: Ensure the child's bedroom is quiet, dark, and at a comfortable temperature.
Avoid Stimulants: Limit caffeine and sugar intake, especially in the afternoon and evening.
Limit Screen Time: Reduce exposure to screens (TV, tablets, smartphones) at least an hour before bedtime.
If you suspect your child has a sleep disorder, consult a
pediatrician for proper evaluation and treatment.
Conclusion
Ensuring good sleep hygiene is essential for the overall well-being of children. By following the guidelines and tips provided, parents can help their children develop healthy sleep habits that will benefit them throughout their lives.
