Getting enough sleep is crucial for a child’s development and overall health. One of our Healthy People 2030 national goals is to ensure that at least 70% of children are getting sufficient sleep, but the latest data puts us at 64.8% and trending downward. Here are some ways parents can help their children have healthier sleep habits:
Breastfeeding Infants
In infants, the pineal gland in the brain does not develop the ability to secrete melatonin independently until about two to three months of life. Melatonin, the hormone that helps regulate the sleep-wake cycle, is also naturally present in a mother’s breast milk, with levels that vary throughout the day and adjust as a baby grows. Consistent breastfeeding supports early sleep pattern development during this period. Babies who are breastfed for at least two months also decrease their risk of Sudden Infant Death Syndrome (SIDS) by 50%.
Safe Sleeping
The rate of SIDS has greatly decreased over the last 30 years as parents have followed safer guidelines for baby bedtimes, including always placing infants on their backs to sleep for the first year of life. Even after they can roll over on their own to find comfortable sleeping positions, it is still recommended to put them on their back when you first put them to bed.
Additional precautions for safe sleep include:
- Place infants in their own cribs instead of bed-sharing (room sharing is good for the first 6-12 months). Avoid putting them on armchairs or couches to sleep.
- Ensure the mattress is firm and flat with a tight-fitting sheet.
- Ensure the crib is clear of all soft objects. Do not use bumper pads, pillows, extra bedding, or soft toys until they are at least 12 months old.
- For additional warmth, use a swaddle or sleep sack.
- Avoid smoking or vaping around the baby.
Routine
As children grow older, a consistent 15 to 20 minute bedtime routine with relaxing activities provides predictability and promotes faster sleep onset and longer duration. This could include a bath, brushing teeth, cuddling, reading or singing to them, or listening to gentle music.
Healthy Habits (These apply to adults, too!)
- End screen time at least 30-60 minutes before bed. Blue light can suppress melatonin and promote wakefulness.
- Avoid caffeine intake and limit refined sugar, processed foods, and large meals before sleep. Healthy eating habits during the day are linked to better sleep quality.
- The bedroom environment makes a difference; minimize outside noise and light, maintain a cool temperature, and dress your child comfortably in breathable fabrics to help regulate their temperature.
- Some parents find that devices that produce “white noise” or nature sounds can help their children fall asleep. Since noise that is too loud or prolonged can damage hearing and degrade sleep quality, it is recommended to keep these sounds below 50 decibels (similar to a soft shower), several feet away from the child, and turned off (a timer is useful) after the child is asleep.
When it’s Not Enough
Signs of sleep deprivation in children include snoring, difficulty waking up, daytime sleepiness, mouth breathing, and behavioral or academic problems. Kids can also show hyperactivity, anxiety, irritability, mood swings, poor decision-making, and learning difficulties. Potential long-term health consequences include poor immunity, stunted growth, weight gain, developmental disabilities, heart disease, diabetes, and high blood pressure.
If sleep problems continue even after a period of trying good sleep routines and practices, parents should consult a medical provider. They can assess for any physical, behavioral, or developmental concerns. You should make sure any medication or supplements are approved by your provider before giving them to children.
Start early (or just start now) to help your family develop healthy sleep habits. It will benefit your kids now and for years to come.