Children and teenagers need at least nine hours of sleep per night. Sleep problems and a lack of sleep can have negative effects on a child’s performance at school, during extracurricular activities and in social relationships.
Establish a regular time for bed each night and do not vary from it. Similarly, the waking time should not differ from weekday to weekend by more than one to one and a half hours
Create a relaxing bedtime routine, such as giving your child a warm bath or reading a story
Do not give children any food or drinks with caffeine less than six hours before bedtime
Make sure the temperature in the bedroom is comfortable and that the bedroom is dark
Make sure the noise level in the house is low
Avoid giving children large meals close to bedtime
Make after-dinner playtime a relaxing time as too much activity close to bedtime can keep children awake
There should be no television, radio, or music playing while the child is going to sleep
Infants and children should be put to bed when they appear tired but still awake - rather than falling asleep in the parent's arms, or in another room. Parents should avoid getting into bed with a child in order to get them to sleep. If this is difficult, seek medical advice.
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