Healthy Sleep Habits
The following are healthy habits to adopt for anyone having difficulty with sleep:
- Wake-up and go-to-sleep at approximately the same time every day of the week (including the weekend).
- Napping should be developmentally appropriate. Too long or too frequent naps may disrupt sleep. For children requiring naptime, avoid naps after 3 pm. Generally after the age of five or six our bodies do not need a nap under normal circumstances. For older children, napping during the day should be avoided.
- Eat regular meals and do not go to bed hungry.
- Some medications containing caffeine or alcohol may interfere with sleep. Several hours before bedtime eliminate all foods and drinks containing caffeine / alcohol. Common foods and beverages containing caffeine include most colas, chocolate, coffee and tea.
- Children should learn to fall asleep independent from their parents.
- Vigorous activity should be avoided for 1 – 2 hours before bedtime.
- Spend time outside each day. Exposure to daylight helps to strengthen the circadian rhythm (our bodies internal clock that helps us to sleep on a regular schedule).
- Make sure that your bedroom is a comfortable temperature (<75 degrees) during the night. Excessive heat can interfere with sleep.
- Restrict activities in bed to sleeping only (no television, reading, playing games, etc.).
- Avoid exposure to bright lights before and during sleep (e.g., watching television, keeping overhead light on).
- Keep your sleeping environment (i.e., bedroom) relatively free of loud distractions.
- Children and adolescents should sleep in their own bed by themselves.
- Establish relaxing pre-sleep routines that help your body to "wind down" and prepare for a good night's sleep. Some helpful hints include a warm bath before bed; reading a relaxing story; listening to soothing music; sitting in a room with dim light for bedtime conversations.
- Maintaining consistent exercise during the day can help promote better quality sleep. Keep very vigorous exercise to the early part of the day. Mild exercise four hours before bedtime is appropriate and may help improve sleep onset.
- For older children that are finding it hard to fall asleep within 15 – 20 minutes of laying down to go to bed, it may be helpful to get up from bed, go to another room. Try to go to bed only when feeling drowsy. Do not permit yourself to fall asleep outside of your bedroom. Return to bed when you are starting to feel drowsy.
Contact us
For additional information on this or any Health Topic, please call the Family Resource Center, 513-636-7606, or your pediatrician.
Written 10/04; Rev. 08/06
