Here’s what parents can do to help their children sleep better

Sleep is extremely important for children. But how much sleep does a child need? What can help the child to fall asleep better? Find answers here.

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For many children, a new phase of life begins in the autumn: then it will be school instead of kindergarten. But a new era will also dawn for parents and teachers. While learning through play was still the main focus of preschool children, from first grade onwards they begin to count, write and draw. This new section requires maximum concentration from children. In order to process the new impressions well, schoolchildren need enough sleep. But not just the children: adults also need enough sleep to be able to perform and concentrate in their daily work and when looking after their children. You can find out how much sleep you need and how you can support restful sleep here.

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How much sleep do children need?

How much sleep a child needs actually depends on their age. The duration of sleep and the need for sleep decrease with age. Use our table to find out how much sleep your child needs to be fit and rested the next day:

age sleep per night
10-15 months 12-14 hours
1.5 – 3 years 12-14 hours
3 – 5 years 11-13 hours
6 years 11 hours
7-9 years 10-11 hours
10 – 14 years 9-11 hours

How important is sleep for children and adults?

A good night’s sleep has many benefits for both children and adults. During sleep, all impressions from the previous day and everything learned by the brain are processed and stored. Sleep is also important for recovery and regeneration. Nerve and cell repairs are carried out in the body, and growth hormones are also released in the children, such as the portal simple-healthy-sleep.com reported. The little body fills up with new energy while it sleeps in order to grow healthily.

My child is not sleeping well – what can I do?

There are a number of reasons why your children sleep poorly. Below we have some tips and tricks from simple-healthy-sleep.com listed, which can ensure a relaxed night and a restful sleep:

  • Pay attention to the right diet! A heavy dinner should be avoided, especially in the evening. This is – for both children and adults – too heavy on the stomach, which will also be busy with digestion at night. Therefore, do not eat anything for at least an hour before going to bed. Avoid caffeinated drinks and certain types of tea – this also applies to children.
  • Children need a steady rhythm! Create an evening ritual with your child. So it knows that it will soon go to bed and thus has a certain routine. Read a book together, brush your teeth together or cuddle with each other.
  • Playing promotes fatigue! All parents have at one point or another said this phrase: “Then the child will also sleep well at night.” This phrase is usually used in connection with when the child is on the move and has action.
  • Avoid unnecessary stimuli! During the day, the children will and must run and frolic. But it should be quieter in the evening. Avoid arguments and avoid exciting books or movies. The evening ritual should be designed calmly so that the child can also rest. Also reduce the use of TV, smartphone and tablet.
  • Talk to your children about your concerns! We know it ourselves from our lives: problems and worries stir us up at night, our thoughts revolve around them and make it difficult for us to fall asleep. Children also have worries and problems, for example a bad grade at school can lead to this. Talk to your children about the problems at school or in kindergarten.
  • Create the right atmosphere! Sleep experts are of the opinion that bedrooms should be well darkened. But if your child is too afraid of the dark, a special night light can help. Also make sure the room climate is right. Sleep experts recommend a room temperature between 16 and 19 °C. Ventilate properly before going to bed. Too little oxygen can cause headaches.

Ensure a restful sleep – with the right bedroom equipment

With the above tips and tricks, you can ensure that your children get a restful sleep. But in addition to the right diet, sufficient exercise and rituals, the bedroom interior is also of the utmost importance. The sleeping environment has a significant influence on the quality of our sleep. Although children like it more colorful, you should prefer cooler colors like women’s, blue, white or green. These colors have a calming effect and thus promote the will to fall asleep.

In addition to a comfortable and stable bed, sleeping products are also very important for a restful sleep. With cozy and breathable duvets such as the AERO ActiveClime all-year duvet, ergonomic pillows such as the Ninar pillow made of viscose foam and a sheet made of 100% cotton, your child sleeps safely. So nothing stands in the way of the next day at kindergarten or school.

AERO ActiveClima year-round duvet for children from Third of Life.

© Third of Life

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Sleep deprivation in children: clear differences from adults

A good night’s sleep offers many benefits, while not getting enough sleep can have many negative consequences for the children. Sufficient sleep is not only important for learning and concentration. Children who do not get enough sleep are less able to organize themselves at school age and struggle more often with social problems spectrum.de. Sleep researchers have also found that cognitive problems are associated with insufficient sleep. Both parents and teachers rated skills and social behavior worse when the children did not get enough sleep. The mood of schoolchildren and toddlers also plummets. The little ones get restless, whine more and can’t concentrate. Their behavior shows clear differences compared to adults suffering from sleep deprivation.

But children who do not get enough sleep also become a problem for their parents. Because the nocturnal disturbances sometimes also lead to serious sleep problems in adults. It is important that adults are “functional” and healthy again the next day.

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