Sleep: Positive Practices that Contribute to Safe and Healthy Development

Humans have an inner regulator, called a circadian clock, that is based on a 24-hour day and how body rhythms function. This clock tells the person when to sleep and when to be awake. Newborns take a few weeks to develop this rhythm, and sometimes, young children need help as they learn to listen to their inner clock. Positive and consistent bed and nap routines help them to develop awareness of the body's signals.

Healthy sleep helps adults and children to feel their personal best.

Positive sleep practices

Families can support development of good sleep practices in toddlers, preschoolers, and older children when they:

• Keep routines consistent and stress-free, with rituals or good night stories. Experts suggest leaving the room before the child falls asleep to encourage self-soothing sleep habits.
• Remove external stimulations from the bedroom, including televisions, computers, and other screen devices.
• Control the amount and timing of high caffeine foods (i.e. chocolate or chocolate-flavored foods like pudding or ice cream) and drinks (i.e. ice tea, chocolate milk, soda pop) children ingest.
• Improve daytime habits by making sure the child has physical exercise and good nutrition.
• Help children learn and practice relaxation techniques such as slow, deep breathing.
• Encourage self-help when it is time to fall asleep. Children can learn to help themselves fall asleep.
• Establish a bedtime routine for young children that includes a consistent bedtime and place to sleep.

Families can support sleep for infants when they:

• Use a safety-approved crib, with no blankets, bumpers, or other soft items.
• Always place babies on their back to fall asleep.
• Put newborns to sleep at the first signs of drowsiness to help children learn to fall asleep on their own.
• Keep schedules and routines but remember that infants nap and sleep on demand, meaning when they are tired, and this might vary from day to day and from child to child.

Sleep recommendations from the National Sleep Foundation

Each child and adult are an individual and may require varying amount of sleep than what is on this chart. The amount of sleep also changes as the person ages.

Safe sleep practices are part of keeping children healthy and safe. Each parent needs to be aware of information about placing an infant his or her back to sleep, and other information on safe sleep. Resources include information about SIDS and SUID in a free downloadable brochure on a Guide to Safe Sleep and video on Safe Sleep for Babies created by the American Academy of Pediatrics and at the National Sleep Foundation.

View and download a Penn State Extension Better Kid Care sleep infographic with additional information on naptimes.

Sleep has been identified as the biggest factor in combating stress and anxiety during these unprecedented times living through the COVID-19 pandemic. Consider making your families' sleep practices a priority and plan a new bedtime routine tonight.

References

• American Academy of Pediatrics
• American Academy of Pediatrics, American Public Health Association, National Resource Center for Health and Safety in Child Care and Early Education. 2011. Caring for Our Children: National Health and Safety Performance Standards; Guidelines for Early Care and Education Programs. 3rd Edition. Elk Grove Village, IL: American Academy of Pediatrics; Washington, DC: American Public Health Association.
• Breus, Michael. N.d. "Good, Sound Sleep for Your Child." WebMD.
• Centers for Disease Control and Prevention
• Francoeur, Emmett. March 2008. "Sleep Tight!" Bulletin of the Centre of Excellence for Early Childhood Development 7(1).
• Krokow, Eve. March 2008. "All About Sleep." Bulletin of the Centre of Excellence for Early Childhood Development 7(1):2-3.
• National Sleep Foundation
• North Carolina Child Care Health and Safety Resource Center. October/November 2008. "To Sleep, Perchance to Dream." NC Child Care Health and Safety Bulletin 10(5).
• Oregon State University Family Care Connection. September-October 2008. "Sleep: An Important Part of Healthy Development." The Parent Line 9(5).
• Smith, Melinda, Lawrence Robinson, and Robert Segal. Updated 2012. "How Much Sleep Do You Need?" Helpguide.org.
• Better Kid Care resource page. "How Much Sleep?"

Adapted from the Penn State Better Kid Care Tip Sheet. Sleep: Positive Practices that Contribute to Safe and Healthy Development (PDF). Revision by Jacqueline Amor-Zitzelberger