Making sure you get enough sleep is not always the easiest thing to do, but it can make a big difference! Quality sleep allows your body and mind to rest and get ready for the next day. Depending on your age, you may need different amounts of sleep. For example, it is recommended that a 6-month old infant gets at least 12 hours of sleep, whereas a 13-year old needs at least 8 hours. Getting good sleep is very important for children as it helps with their mental and physical development.  

Getting enough sleep has many benefits, including:  

  • Healthier immune system 
  • Better school performance 
  • Improved attention 
  • Improved memory 
  • Increased creativity 
  • Ability to concentrate on tasks for longer periods of time 
  • Better problem-solving abilities 
  • Increased energy 
  • Increased ability to make positive decisions  

Read more here.

To see the recommended childhood sleep guidelines.

Some tips to help you and your family develop healthy sleep habits:  

Step #1: Learn.  

To learn more about the importance of sleep, choose one of the following: 

Step #2: Think.  

  • How many hours of sleep do you generally get each night? 
  • Do you feel well-rested when you get up in the morning? Why or why not? 
  • Write, draw, or talk about 3 things you do before bed.  

Step #3: Try.  

Choose three of the following bedtime routines to try and see which works best for you. Aim to choose 3 tips you don’t already use. 

  • Try to go to bed at the same time every night for 5 days in a row 
  • Take a warm bath before bed 
  • Read a book before bedtime 
  • Listen to calming bedtime stories or relaxing music 
  • Limit foods or drinks that contain caffeine before bed 
  • Remove distractions such as television and mobile devices from your bedroom  
  • Exercise earlier in the day, not before bedtime  
  • Make your bed and space as comfortable and cozy as possible  
  • Use soothing scents such as lavender  
  • Drink a nice warm cup of herbal tea such as chamomile tea  
  • Eat a light snack two hours before bed 
  • Practice mediation. Meditation tips here.

Step #4: Create.  

  • Create a bedtime plan to help you and your family ensure that sleep is prioritized.  
  • Printable Bedtime Chart or create your own!  


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