Whether or not you let your child stay up until midnight to usher in the new year, the aftermath of the holidays can leave everyone feeling a little worn out. Children often return to daycare feeling overtired and a bit emotionally overwhelmed. But the new year is the perfect time to reset routines. You and your child may be aching for the normalcy of a regular schedule again, and one of the best places to start is with bedtime. Re-establishing a regular bedtime and nap time routine (when age-appropriate) will help your child be rested and ready to learn.
Importance of Sleep
Consistent sleep is vitally important for a child’s physical development, cognitive function, and emotional regulation. When children get enough sleep they are able to better handle big emotions, focus and participate more during the day, and their immune systems are stronger at fighting off sickness. Sleep plays a huge role in behavior, as well. One article from the Mayo Clinic states, “Children who don’t get a sufficient amount of sleep may not appear to be sleepy. Instead, they may struggle with attentiveness, hyperactivity, aggression or disruptive behavior.” It is not surprising that studies have shown, as the National Institutes of Health summarizes, “shorter sleep is associated with more observed and parental-reported behavioral problems and more rule-breaking” for children of all ages.
Age-Specific Sleep Recommendations
According to the American Academy of Family Physicians (AAFP) and the Centers for Disease Control (CDC).
Infants (6-12 Months)
Total Sleep: 12-16 hours in 24 hours.
Night Sleep: 9-12 hours
Naps: 2-3 naps per day
Typical Bedtime: 6:30-8:00 pm
Putting babies down drowsy but awake can support good sleep habits as the child learns to self-soothe to sleep, an important developmental skill.
Toddlers (1-2 Years)
Total Sleep: 11-14 hours
Night Sleep: 10-12 hours
Naps: 1-2 per day
Typical Bedtime: 6:30-7:30 pm
Keep toddler bedtime routines calm and consistent.
Preschool (3-5 Years)
Total Sleep: 10-13 hours
Night Sleep: 10-12 hours
Naps: 0-1 nap per day
Typical Bedtime: 7:00-8:00pm
Even if a child is unable to fall asleep during nap time, having the child still take a consistent quiet time is healthy and supports emotional regulation.
School Age (5-7)
Total Sleep: 9-12 hours
Night Sleep: 9-12 hours
Naps: none
Typical Bedtime: 7:30-8:30
Try to keep bedtimes consistent even on weekends to avoid Monday morning drowsiness.
Tips for Resetting Bedtime After the Holidays
If your schedule has gone out the window during the holidays or if your child’s bedtime has drifted later and later, little steps toward regularity make a big difference. It may help to adjust the bedtime gradually by moving bedtime 15 minutes earlier every few nights. Get back to a calming night time routine. This may include a bath, books, a cuddle, or prayer time.
Try to limit screens at least an hour before bed. Screens emit blue light which signals to the brain that it is the middle of the day. Blue light interferes with melatonin production–the hormone the body produces to make you sleepy and prepare your body for deep rest. Unfortunately, screens at night negatively affect how sleepy your child will feel, how easily they will fall asleep, and how deeply they will sleep throughout the night.
Healthy Sleep Habits at Milestones Learning Center
Milestones Learning Center reinforces healthy sleep routines through age-appropriate nap and rest times, calm transitions, predictable schedules, and open communication with families. Learn more about our mission at Milestones Learning Center, helping your child sleep, play, and grow into their best self.
