Sleep Requirements for Children:
Children need good, sound sleep to ensure proper body and mind development. Children who sleep well are happier, more successful and healthier.
- 3 years – daytime: 0 to 45 min
night-time: 11 hrs 30 min to 12 hrs
- 4 years – night-time: 11 hrs 30 min
- 5 years – night-time: 11 hrs
- 6 years – night-time: 10 hrs 45 min
- 7 years – night-time: 10 hrs 30 min
- 8 years – night-time: 10 hrs 15 min
- 9 years – night-time: 10 hrs
- 10 years – night-time: 9 hrs 45 min
- 11 years – night-time: 9 hrs 30 min
- 12 years – night-time: 9 hrs 15 min
- 13 years – night-time: 9 hrs 15 min
Tips on putting your child to sleep:
Doing the same relaxing things in the same order and the same time each night helps promote good sleep:
- A warm (not hot) bath.
- Keeping lights dim encourages your child’s body to produce sleep hormone called MELATONIN.
- Read quietly or listen to some relaxing music, or read a story together.
- Try relaxing breathing exercise.
- Avoid screens and charging mobiles in the bedroom.
Sleeping on the back is the best position to sleep in for babies, toddlers, older children as well as adults. It allows your head, neck, and spine to rest in a neutral position. This means that there’s no extra pressure on those areas, so you’re less likely to experience pain. Sleeping on the back is also ideal for warding off acid reflux. Just be sure to use a pillow that elevates and supports your head enough—you want your stomach to be below your esophagus to prevent food or acid from coming up your digestive tract.