Prevent Grumpiness with These Sleep Guidelines for Children

Grumpiness, sleepless nights, angry outbursts or oversensitive reactions. No, we are not talking about Mum or Dad. Children’s brains and bodies are constantly at work: they build muscle through all that play, their bones grow and their brains form new connections. Think about how dependent we are as newborns, followed by all the growth and development that takes place during the first year of life. All this extra work means children need much more sleep than adults. Their sleep needs decrease as they grow older. In the meantime, it is up to you to help your child get enough sleep so that a) their body can develop properly and b) they have enough energy to get through the day.

How much sleep?

Below is a rough guide to the average amount of sleep a child needs in a 24-hour period, from birth to five years old:

• Newborns: 16-19 hours per day
• One month: 15-17 hours per day
• Three months: 16-17 hours per day
• Six to twelve months: 14.5-16 hours per day
• One to three years: 13-15 hours per day
• Four years: 11-12 hours per day
• Five years: 11 hours

There are always exceptions, of course. Very sleepy newborns may need to be woken regularly for feeds so their bodies receive the nutrition they need to grow and develop. At the other end of the spectrum, some children simply seem to need less sleep than others.

Signs of insufficient sleep

How can you tell whether your child is getting enough sleep? These signs may indicate that your child needs more rest:

• They often fall asleep in the car.
• They are grumpy, overly emotional or irritable.
• They seem to have difficulty processing information.
• You have to wake your child every morning.
• Sometimes your child falls asleep much earlier than usual in the evening.
• They constantly rub their eyes or yawn a lot

Helping your child sleep

How can you help your child get more sleep when they need it? Here are a few suggestions:

• Make your child’s room a calm, relaxing place to sleep. Keep toys to a minimum, preferably none, and do not put a television, computer or video games in the room.
• Never send children to bed as a punishment, or they may continue to associate bedtime with punishment. Bedtime should feel positive and help your child fall asleep more easily.
• Install window coverings that block at least some light, making it easier for your child to fall asleep during summer when it stays light much later.
• For younger children, establish a bedtime routine and stick to it. This can help your child relax at the end of the day and give them an “anchor” for bedtime.

How chiropractic care may help

If your child does not sleep well or still seems tired after a reasonable amount of sleep, there may be underlying issues. Good sleep supports memory development and alertness and also strengthens the immune system, so it is important for children to get enough rest. High levels of spinal tension and the presence of subluxations in the spine can restrict movement, place strain on the nervous system and even cause pain. Chiropractic adjustments may help your child relax, fall asleep more easily and sleep for longer.

Interested in staying healthy? Read our blog post ‘Be True to Yourself‘. You can also subscribe to our newsletter to stay up to date and be part of our growing community.