MYTH: If you put your children to bed later, they will sleep in, sleep soundly or sleep longer.
Sometimes sleep deprived parents are willing to try anything to get some extra shut eye. Sleep is so important because it effects our overall physical and mental well being. Unfortunately, keeping your children up later at night will not improve their sleep. When children (and adults) are sleep deprived, our bodies release hormones which actually give us that “second wind”. Many parents will experience this in the evening when their child seems to be wired and hard to settle. It may appear your little one is full of energy and not ready for bed, but that second wind is actually a sign that your child is over tired.
Research has demonstrated the following:
Children who go to bed before they are overtired and over stimulated have fewer night wakings.
Consistent and predictable bedtimes lead to less resistance at bedtime, falling asleep more easily, and improved quality of sleep; and they help establish healthy sleep habits for the future.
Children who have a consistent early bedtime each night have a higher ability to self regulate, fewer behaviour challenges, and perform better in school.
The ability to “sleep in” doesn’t form until around the age of 7-8 years old, but it is even later in some children.
Electronics and screen time before bed can make it more difficult to fall asleep and stay asleep. The recommendation is to limit all screens for 1 hour before bed.
Routine is key! A bedtime routine sets the stage for sleep. Calming activities like taking a bath, reading or massage are some suggestions. Allow enough time each night so that this can be an enjoyable and unrushed experience.
So what is considered an age-appropriate bedtime? Most sleep experts would suggest that a preschool or younger school age child should be in bed before 8pm. But there is no one bedtime that is right for every child. Each individual has their own sleep needs as well as their unique family dynamics, and daily activities. Some ways to tell if your child is getting enough sleep are if they wake up easily and happily in the morning, have enough energy throughout the day, and by their overall mood and behaviour. The goal is to make sure that your child is going to bed early enough that they are well rested and to establish consistency.
For more tips see the links below:
Written by Ashley Colvin, Parent Support Educator