Sleep plays an essential role in the comprehensive development of children. Children get enough sleep not only physically but also significantly improve their ability to learn, concentrate, remember and regulate behavior. However, for many parents, putting their children to sleep and maintaining quality sleep is one of the most common challenges.
Dr. Prashant moralwar, Pediatrician at Kharghar Obstetrics and Gynecology Hospital (Mumbai, India), an expert at Onlymyhealth, shares useful information to help parents better understand their children's sleep and know how to help their children sleep better every day:
How long should children sleep?
Newborns often sleep intermittently, following a 24-hour cycle of feeding and sleeping. It is not until 34 months of age, when the circadian rhythm begins to form, that children can sleep longer at night.
As they get older, their daytime sleep needs gradually decrease. Most children stop sleeping completely when they are around 67 years old. From this point on, night sleep should become main, continuous and uninterrupted sleep, similar to that of adults.
How is the sleep cycle of children different from adults?
According to Dr. Prashant moralwar, sleep consists of many stages, including deep sleep (N-REM) which helps the body rest, recover and rapid eye movement sleep (REM) which helps develop the brain and memory.
In adults, a sleep cycle lasts about 90 minutes, while in young children, this cycle is much shorter, only about 50 minutes at birth and gradually increases to about 60 minutes when the child is older. At around 5 years old, a child's sleep cycle is the same as that of an adult. Because children's sleep cycles are shorter and their brains are still developing, they are more likely to experience startling or waking up in the middle of the night than adults.
Signs that children are not getting enough sleep
If your child does not sleep enough, you may notice symptoms such as:
Too active, not tired during the day.
Irritability or complaining, easily changing emotions.
Having difficulty studying and lacking concentration.
Sudden, uncontrollable behavior.
Solutions to help children sleep better
Maintain a consistent sleep schedule every night: Notify your child 30 minutes in advance, then 10 minutes before going to bed so that the child can prepare mentally.
Establish a relaxing evening routine: Include light activities such as brushing your teeth, reading, storytelling, or listening to soft music.
Eliminate electronic devices at least 1 hour before bed: turn off TV, phones, tablets... to avoid blue light affecting children's sleep.
Do not place electronic devices in children's bedrooms.
Ensure a quiet, cool, and light sleeping space: Create a safe, comfortable feeling to make it easier for children to fall asleep.
