Sleep expert shares the exact time kids should go to bed
By Nikolina Koevska Kharoufeh |
Getting kids to bed can be one of the most challenging tasks of the day for parents, as it seems toddlers and young children will do anything they can to avoid bedtime.
According to an Aussie sleep expert, there is an ideal time kids should be going to sleep to ensure they are tired enough to not fight it and avoid any early rising.
Child Sleep Consultant Phoebe Hanna, who has helped hundreds of sleep-deprived families with children between the ages of zero to five become better rested, says it all comes down to the time they go down and a consistent bedtime routine.
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"Ideally, your little one will wake up between 6 to 8am for the day, and will fall asleep around 6 to 8pm. This time frame, suits their biological clock window best," she revealed to 9Honey Parenting.
While many parents follow the guide of a 7am to 7pm day Phoebe, who calls herself The Baby Comforter, says this isn't a realistic schedule for young kids.
"We have to remember our little ones are not robots and will not wake up at 7:01 am on the dot each day," she explains. "But, did you know that any time before 6:00 am is still considered a night-time waking? We don't want to start the day any earlier."
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What time should your baby be waking up??
Early rising is a common issue many parents face and one that never seems to have a simple solution.?
A child could be waking early for numerous reasons, though Phoebe says ?there is a solution for each of these.
"Look at your child's ?habits. Their body clock may be waking them up as they are used to you getting them out of their cot/bed at that time," she says.
"Shut out any light that may be peeping through windows and doors that would make them think that ?it is time to wake for the day. Ensure they are in the right sleeping bag tog as they may be waking when the temperature drops in the morning."
Another common mistake parents make is giving their kids too much rest during the day.
?"Did your little one have too much day sleep or perhaps they skipped a nap for the day? It's important to work on awake windows."
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What is your child's recommended awake window??
According to the baby sleep expert,? a one-year-old should be sleeping 2.5 hours a day and be going to bed four hours after they woke from their last sleep.
While a three-year-old could have as little as 40 minutes of sleep a day, with bedtime 5.5 hours after their nap. However, on days where naps didn't quite go to plan, Phoebe recommends an earlier bedtime.
"For example, an eight-month-old baby that woke up early from their middle of the day nap, will need an early bedtime to compensate so that they are not overtired," she explains. ?
How to tackle the bedtime routine??
Another important thing for parents to keep in mind is a consistent and effective bedtime routine.
"Toddlers need a really good consistent bedtime routine to help their little active brains unwind and prepare for sleep," she reveals.
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"Keep it simple! Remember it's something you will need to do each night so we don't want to overcomplicate it. A suggested routine could be bath, books (while room is lightly dimmed), cuddles and bed."
However, as a mum herself?, Phoebe knows that some toddlers can be stubborn at bedtime and love to push boundaries. So she recommends all parents put up a visual bedtime routine chart in their kid's room.
"Get your toddler to tick off each step from the checklist to help them feel independent and in control of what's next," she explains.
Other things that can help can be caps on the number of books read, sips of water ?and instilling 'silent returns' to the bed when they get up.
"Toddlers love our reactions and sometimes making this as boring as possible helps them realise there's nothing worth getting up for! Go into their room, take their hand and pop them back into bed without speaking to them and repeat if need be," she explains.
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