The Ready Child

Did your child get 10 to 13 hours of sleep last night?  For children between the ages of 3 and 6, the American Academy of Pediatrics recommends 10-13 hours of sleep each night. Why so much? Because a lot of growing takes place while your little one is snoozing!

Sleep is crucial for brain development and cognitive functions such as memory, learning, and concentration. During deep sleep, the brain processes all of the information that children absorb each day and helps them retain and build on that knowledge.

Most of your child’s growth happens during deep sleep, which supports physical development. Sleep also strengthens the immune system, bolstering your child's defenses against germs. Have you ever noticed that your child tends to catch a cold or develop a sore throat when life gets busy and sleep schedules are compromised?

As adults, we already know that a poor night's sleep can lead to irritability and a low frustration tolerance the next day. It's the same for our little ones! A sleep-deprived child is more likely to be hyperactive, cranky, or tantrum-prone. Sleep enhances impulse control, stabilizes mood, and leads to more positive social interactions.

Because sleep helps regulate the emotional centers of the brain, a well-rested child is a happier, more resilient child.

That's all well and good, but we know that bedtime can be a struggle. Despite sleep's well-documented benefits, children never seem to want to let go of the day without another story, another hug, a glass of water, or one last trip to the bathroom! Whether it's a fear of missing out or an inability to wind down after a stimulating day, children will do everything they can to delay bedtime.

A positive, predictable evening routine can help. Whether it’s a warm bath or snuggling up with you for story time, a consistent bedtime routine plays a significant role in helping children get quality sleep. Preschoolers and kindergarteners thrive on routine, and a predictable, calming bedtime ritual sends a signal to the brain that it’s time to wind down and rest.

Timing is everything. It's important to start your bedtime ritual at the same time every night. A consistent bedtime schedule helps regulate the body’s internal clock and makes it easier for your child to fall asleep and stay asleep.

Without a comforting bedtime routine and a consistent bedtime, your child may feel unsettled or anxious, which may lead to protests when it's time to turn off the lights, tossing and turning, and repeated requests for your attention.

Consistency will set your child up for sleep success—and ease your own transition into sleep as well.

We're all familiar with the oft-repeated rule: "No screens before bed."

But do you know why this simple guideline is so critical for early childhood growth and development? Studies show that exposure to any screen before bed—whether it’s a television screen, a tablet, or a smartphone—can significantly diminish a child’s ability to fall asleep and sleep through the night.

Interactive games and fast-paced shows can overstimulate the brain, making it harder for your child to relax and wind down at the end of the day. The blue light emitted by screens suppresses melatonin, the hormone that helps regulate sleep. With less melatonin, your child may struggle to fall asleep at bedtime.

We encourage all families to adopt a "no screens" policy at least one hour before bedtime. Substitute quiet activities such as reading or playing calming music to help your child transition smoothly into sleep.

Ready to give your child the gift of a good night's sleep? Review and implement the following four takeaways for a healthier, happier, more focused child who is well-rested, well-regulated, and ready to learn:

• Set a consistent bedtime: Try to stick to a bedtime that will enable your child to sleep for 10 to 13 hours. This might mean moving bedtime up by 15 minutes each night until you achieve that goal.
• Create a calming bedtime routine: Activities such as reading, dimming the lights, and offering a favorite stuffed animal or blanket send a signal to your child that it’s time to sleep.
• Keep screens out of the bedroom: Keep electronics out of the bedroom entirely—especially at night. Replace screen time with bedtime stories or quiet conversations.
• Create a cozy and comforting sleep environment: A cool, dark, quiet room promotes better sleep. Consider blackout curtains, a white noise machine, and a nightlight if needed.