Sleep plays a crucial role in kids’ health, especially in their formative years. How much they sleep affects their brain, body, emotions, behavior, and overall growth. Their day-to-day activities and body functions increase during their preschool age (3-5 years), making it even more important to take care of their sleep cycle. Therefore, they must get enough sleep at that age to have a steady development and lead a healthy lifestyle in years to come.
So, How Much Sleep Does A 4 year old need for Continued Growth?
As per studies, preschool-age children (3-4 years) should get approximately 10-13 hours of total sleep, including naps. Though most children still nap at the age of 3, it is natural for them to lose touch with it as they grow. To ensure that they meet this requirement, parents should create a strict schedule and make their kids follow it. Doctors agree that typically, children should go to bed around 7-9 pm and wake up around 6-8 am.
A lot of parents find it easier to develop a healthy sleep schedule for their kids, but it’s not the same for everyone. As per studies, approximately 25% of children below the age of 5 faces some problem or the other while sleeping. While the complexity of the problem can vary, it shouldn’t be avoided. You can help your kid in many ways. Some cases may require seeking professional help when escalated, for which you shouldn’t be hesitant.
What Can You Do If Your Baby Doesn’t Sleep Enough?
Here are a few ways in which you can develop a healthy sleep schedule for your kids:
1. Regular Bedtime Routine
According to a study by an expert, adopting a regular bedtime routine can turn into a habit over time and can stick with your kids for a very long time. This includes having dinner, brushing teeth, sleeping, and waking up at fixed times. This can also include small personal rituals like bedtime stories, humming songs, etc., at the initial stage.
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2. An Energetic and Eventful Day
Kids tend to fall asleep easily when they’re tired. They should get enough physical activity throughout the day. Also, according to research, exposure to sunlight keeps your kids’ circadian rhythm (a natural, internal process that helps regulate the sleep-wake cycle and repeats every 24 hours) in sync, so you should ensure your kids get playtime, especially during the morning.
3. No Screen Time Before Bed
Though screen time for preschool-age kids must already be limited, it should be fully avoided before bedtime for various reasons other than causing sleeplessness. AAP (American Academy of Pediatrics) suggests that it is wise not to keep a computer, TV, phone, or any other electronic devices in the kids’ room as exposure to those can make them sleepless and later.
4. A Safe Environment in the Bedroom
Kids often feel hesitant to sleep alone in their own rooms. According to a study by AAP, it is important for them to develop a habit of sleeping by themselves. Kids’ rooms should be situated and organized to feel comfortable and safe throughout the night. The room temperature, wall color, lighting, mattress, sheets, etc., should be calming. There shouldn’t be too many toys or decor as it can distract them from sleeping. A safety blanket or toy can help ease separation anxiety.
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5. Address Sleep Problems
Usually, parents don’t give much attention to problems kids face while trying to sleep and think that they’ll go away on their own. Whether it is a wetting issue, recurring nightmares, sleepwalking, etc., these problems must be addressed to make your kids feel comfortable. You can consult experts when the situation seems to be getting out of hand.
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References
- Davis KF, Parker KP, Montgomery GL. Sleep in infants and young children: part two: common sleep problems. J Pediatr Health Care. 2004 May - https://pubmed.ncbi.nlm.nih.gov/15129213/
- Iglowstein I, Jenni OG, Molinari L, Largo RH. Sleep duration from infancy to adolescence: reference values and generational trends - https://publications.aap.org/pediatrics/article-abstract/111/2/302/66745/Sleep-Duration-From-Infancy-to-Adolescence?redirectedFrom=fulltext
