Improving Sleep Habits for Children: Advice from Dr. Nilong Vyas

Getting sufficient sleep enhances your focus, memory, and immune system. For children, understanding the importance of sleep can be challenging, and many parents find it difficult to settle their children peacefully at bedtime.

Dr. Nilong Vyas, a board-certified sleep consultant and pediatrician who runs Sleepless in NOLA, faced similar challenges with her kids. She shares valuable tips for parents and caretakers on establishing healthy sleep habits that benefit the entire family.

Create a Bedtime Routine

Vyas emphasizes the significance of creating a bedtime routine to ensure optimal sleep. This process includes turning off screens, engaging in quality time, getting into pajamas, brushing teeth, and saying goodnight. Consistency in bedtime schedules offers benefits beyond mere sleep quantity; it helps children excel academically and in life.

Establishing a bedtime routine is one of the top priorities according to Vyas. Key aspects include ensuring adequate sleep, having a reliable bedtime routine, and maintaining consistent wake times, even on weekends.

Store Away Screens

Electronic devices can distract children from sleeping due to the blue light they emit. This light affects melatonin production, your sleep hormone, leading to difficulties in feeling sleepy.

Vyas recommends turning off devices like TVs, iPads, and phones one hour before bed. Additionally, keeping school and play areas separate from the bedroom encourages children to associate their bedroom with sleep.

Consistency is Key

Consistency plays a crucial role in improving sleep habits. When implementing a new routine, Vyas advises maintaining it consistently for three to four days to observe behavioral changes.

A review of over 800 articles by the American Academy of Sleep Medicine suggests school-aged children need 9 to 13 hours of sleep, while teenagers need 8 to 10 hours for optimal health.

Creating an ideal sleep atmosphere can also help. Blackout curtains, sound machines, and maintaining a cool room temperature between 67 and 69 degrees Fahrenheit can enhance the quality of sleep.

Be Prepared for the Bedtime Shenanigans

Dr. Vyas highlights the importance of starting bedtime routines early. Recognize cues of tiredness in your children and act swiftly before they become overly tired.

Children often try to delay bedtime with various requests like hugs, kisses, or needing a band-aid. Vyas suggests using a bedtime checklist to ensure that all child’s needs are met before sleep.

After completing the routine, use the checklist to confirm everything is addressed, preventing further bedtime delays.

Dr. Vyas has provided a checklist to guide you in creating effective sleep schedules for you and your children.