Moms and dads are always wondering what’s the best time to put a child to bed. Should that be early so they can get enough rest or later? Many parents are scratching their heads over this issue but none has found the solution.
Getting children to bed early helps them get enough rest. However, some children have trouble getting asleep earlier. Their hyper personality makes them fall asleep later and that’s a problem you’ll need to address. Other kids can fall asleep early only to wake up in the middle of the night keeping themselves and the parents occupied.
On the other hand, getting them to bed later will make them extremely tired and cranky the next day. So, what’s the solution?
Child Sleeping Chart
The Wilson Elementary School in Kenosha, Wisconsin, has devised a smart chart that will help parents learn the optimal time to get their children to bed. The chart is based on the age of the child and the wake-up time. Those aged 5, for example, need to get up at just over 6 in the morning and go to bed no later than 7 in the evening.
Children aged 10 should also wake up at 6:15 in the morning, but they should go to bed at 8:15 PM at the latest. Younger children will need more sleep so their wake up and sleep time schedule has been appropriately adjusted.
Take a look at the chart and you’ll see if you’ve been doing things right. If you haven’t, you should create a new sleeping schedule for your children. It will take some time for the adjustments to work and it means planning your days, but you only want the best for your children, right?
Is Bedtime So Important?
Yes, it’s absolutely vital for your child’s health. Proper sleep overnight significantly reduces the risk of heart disease and obesity. It also cuts down the risk of a variety of other diseases and conditions. If you want your child to grow into a healthy adult, you’ll need to optimize their sleep schedule to make it work.
If you’ve taken a look at the chart, you might have noticed that it doesn’t include children aged under 5. The APP recommends the following sleep schedule for these children:
- 4-12 months: 12-16 hours of sleep
- 1-2 years: 11-14 hours of sleep
- 3-5 years: 10-13 hours of sleep
How to Adjust Your Child’s Sleeping Schedule?
According to experts, getting your child to bed earlier and adjusting their sleep schedules has a lot to do with the time they spend on screens. Mobile phones and tablets emit a blue light which delays the release of melatonin, a vital sleep hormone. The blue light also ‘resets’ the internal clock of children and keeps them alert, so getting to bed early isn’t an option.
That’s why new smartphones have that blue light filter. However, it’s not enough to get your child to bed early. For best results, you need to limit the use of phones and tablets for at least an hour before they get to bed.