Tips for healthy sleep habits in kids

What is something that happens every day and is crucial for your l’il one’s health? If you guessed sleep – you’re correct! While sleep may have been important to you before becoming a parent, after having kids, sleep takes on an extra important role in your life. Whether wondering about whether your kiddos are getting enough sleep or looking for ways to help your child fall asleep more easily –we have the answers you need.

Why is sleep important for kids?

Just like adults, kids need sleep to rest and recharge. While they snooze away, their bodies recover while their brains process all the exciting information gathered from the day. It's during this magical time that their growing minds truly flourish.

How much sleep do kids need?

The amount of sleep kids need depends on their age and can vary from 8-14 hours. The American Academy of Sleep Medicine provides guidelines on the recommended hours of sleep by age. Keep in mind that nap time hours count towards the total amount of sleep for young children.

Hours of Sleep by Age

Age	Recommended hours of sleep over 24 hours
1-2 years old	11-14
3-5 years old	10-13
6-12 years old	9-12
13-18 years old	8-10

How can I help my child develop good sleep habits?

Teaching your children good sleep hygiene is essential for their overall sleep quality and can establish healthy habits as they grow older. Here are some effective tips to promote good sleep hygiene for kids:

Make bedtime consistent

While there’s not an official “bedtime o’clock” for children, creating a consistent, regular bedtime that works for your child and family is key. Whether it’s a weekday or the weekend, sticking to the same bedtime helps maintain a sleep routine and makes it easier for your child to fall asleep.

Establish a bedtime routine

A regular bedtime routine will help provide cues to your child’s brain that it’s time for bed. Consider a routine that includes activities like taking a bath, brushing their teeth, reading a book, and singing a lullaby. Keeping the same order every night will help your kiddo know that it’s bedtime and time for rest.

Create a calm bedroom

Set up the bedroom so it’s calm and tranquil, free from distractions that could disrupt your child’s ability to calm themselves and fall asleep. Keep new games and toys tucked away, so there's no temptation to engage in epic playtime battles when it's time for bed.

Put screens away before bed

It’s important to limit screen time before bed as the captivating light from screens can interfere with your child's natural ability to fall asleep. Screentime can also be interesting and stimulating, making it difficult for your child to relax. Instead, encourage calm and relaxing activities before bed, like reading a book or telling stories.

Be mindful of caffeine

While coffee may not be your kiddo’s go-to beverage, it’s important to be aware that caffeine can be hidden in various foods and beverages. From sodas, canned beverages, sports drinks, tea, and chocolate, even small amounts of caffeine can impact your children’s health and sleep. The American Academy of Pediatrics recommends that children under 12 years old avoid caffeinated beverages altogether, while those 12 to 18 should limit their intake to a maximum of 100mg per day (equivalent to roughly 2-3 12 fl oz. sodas, depending on the soda).

Encourage physical activity

Unleash the power of playtime! Encourage your kiddo in activities that get them moving, like outdoor playtime, sports, or even an indoor dance party! The more active they are during the day, the better their chances of enjoying a night of blissful sleep. For children 3-5 years old, it’s recommended they are active for at least 3 hours every day while children above 6 years should be active for at least 1 hour every day.

Sleep supplements for kids

If you’ve already worked on your child’s sleep hygiene and are looking for additional support, there are a few options to lend a helping hand. If you have concerns about your child’s sleep or are considering a sleep supplement, it’s advisable to talk to your child’s health care provider.

Melatonin for kids

For occasional sleep support,* check out these kid’s melatonin gummy supplements:

• L’il Critters PJ Masks Melatonin: With 1 mg of melatonin per two-gummy serving, these delicious berry-flavored gummies make it fun and easy to help support your child’s sleep.*
• Vitafusion Kids Melatonin: These yummy gummies provide 1.5 mg of melatonin per serving with a tropical peach flavor.

Sleep well-no sheep needed!

Sleeping well is critical for good health at any age. By using good sleep hygiene strategies, you can support your kiddo's quality of sleep. Remember, every child is wonderfully unique, so it may take some time to find the sleep routine that works best for your l’il ones. And if you would like to try a melatonin supplement, L’il Critters offers delightful gummy supplements to support sleep.* With your dedication and the magic of kids’ sleep hygiene strategies, you can help your child embark on a journey of restful nights and wakeful, joyful days.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.