Tips for healthy sleep for children

Healthy sleep is crucial for children's development. It not only promotes growth, but also mental and physical health. Unfortunately, many children today struggle with sleep problems. In this article, you will find valuable tips for healthy sleep for children that will help promote a restful night's sleep for your little ones.

Table of contents

1. Sleep in Childhood
2. The optimal sleep duration for children
3. Tips for Healthy Sleep in Children
4. Conclusion

1. Sleep in childhood

Sleep is one of the most important activities for the well-being and development of children. During sleep, the body regenerates, immune system strengthens and the brain processes impressions. Sleep is particularly crucial for growth and development in childhood, as the brain and body are still highly malleable during this time.

Babies and toddlers need much more sleep than adults because they go through rapid physical and mental development during this phase. Sleep therefore not only has a restorative function, but also a regenerative and growth-promoting one. How much sleep You will now find out what children of different ages really need, what the difference between a child's need for sleep and that of an adult, and how children's sleep can be effectively supported.

2. The optimal sleep duration for children

babies and toddlers need significantly more sleep than teenagers or young adults, as their physical and mental development is particularly intensive during this time. During sleep, important regeneration and repair processes are initiated. Growth hormones are released, the immune system is strengthened, and impressions and new information are processed and stored.

Newborns sleep up to 17 hours a day. Since they do not yet have a fixed day-night rhythm, these hours are distributed in 5 to 6 sleep phases throughout the day and night. A large part of this sleep is REM sleep, also known as "dream sleep“, which is particularly important for brain development.

During the first months and years of life, the sleep rhythm gradually adapt to the natural day-night cycle. The nighttime sleep duration increases and the need for sleep gradually decreases. Toddlers up to 2 years of age ideally need 11 to 14 hours of sleep, while children aged 2 to 5 years usually need up to 13 hours of sleep at night. From school age (6-13 years) onwards, the ideal sleep requirement is between 9 and 11 hours per night. During this time, a fixed rhythm is established in which daytime sleep (nap) is gradually being eliminated.

Younger children (newborns and infants) sleep more frequently in several intervals during the day, while older children and adolescents need a longer uninterrupted sleep phase at night. It is important that children get into a sleep rhythm as early as possible and lie down regularly, even on weekends.

The quality of sleep is just as important as its duration. Sufficiently deep sleep phases ensure a restful night and support growth and regeneration.

3. Tips for healthy sleep in children

The right sleeping environment, a stable daily rhythm and relaxing evening rituals are crucial for the quality of children’s sleep. Here are some valuable tips to promote healthy sleep and sleep disorders to counteract:

Tip #1: Regular sleeping times and daily structures

Children benefit enormously from a fixed sleep rhythm. A constant daily routine gives the body security and helps to stabilize the internal clock. When children go to bed at regular times, it is easier for them to get tired at the right time. Especially in the first years of life, regular bedtimes are crucial for the development of circadian rhythms (the natural internal clock).

A structured day ensures that children know when it is time to get up, eat lunch and sleep. This daily routine promotes a feeling of security and helps them fall asleep. Flexibility is of course important, but a stable rhythm helps to avoid sleep problems.

Tip #2: Calm sleep routines and evening rituals

The introduction of evening rituals can make the transition from an active day to sleep smooth. A fixed ritual – for example, a warm bath, a bedtime story or listening to calming music – signals to the body that it is time to Relax and falling asleep.

Exciting or strenuous activities should be avoided in the last 30 to 60 minutes before going to bed. A calm, relaxed atmosphere before going to sleep helps to calm the nervous system and make it easier to fall asleep. Such routines create a positive association with sleep and promote a deep night's rest.

Tip #3: Lots of exercise and activity during the day

Movement is essential for children's physical and mental health. Children who are active and play enough during the day tend to sleep better. Physical activity helps to burn off excess energy and relax the body, making it easier to fall asleep. Exercise, walking or simply running around can help increase the need for sleep.

However, it is important that children do not engage in intense physical activity too late in the day, as this can disrupt relaxation and sleep. Physical activity should ideally take place in the early afternoon or early evening, not immediately before bedtime.

Tip #4: A comfortable sleeping environment

The sleeping environment is a crucial factor for sleep. Make sure the child's room is quiet, dark and not too warm. A comfortable room temperature for sleeping is around 16-18°C. Darkness promotes the production of the sleep hormone melatonin, which is important for the natural sleep-wake rhythm. If the child is still very young, blackout curtains or blinds can help to keep the room dark. A light, dimmed night light or certain fragrances can also contribute to a child-friendly, comfortable sleeping atmosphere and prepare for a relaxed sleep.

Noises such as street noise can Fall asleep A quiet room without distractions is ideal for a restful night. If necessary, white noise or quiet Music help to mask disturbing ambient noise.

Tip #5: The right sleeping equipment

A comfortable mattress, a suitable pillow and a comfortable duvet are crucial for restful sleep and a comfortable sleeping environment. Especially during the active development phases or during growth spurts, it is important to pay attention to the right sleeping equipment in order to promote a healthy posture during sleep. This helps to prevent incorrect posture of the spine and Pains or to avoid tension in the morning.

Ergonomic pillows for adults are often too firm and too high, which is unsuitable for children. Due to the different physical constitutions, such pillows can prevent a comfortable sleeping position. The body size and shoulder width of children are narrower than that of adults, and the pressure on the bed is lower. Therefore, specially designed children's mattresses and children's pillows are the better choice. They are tailored to the needs of children: they provide appropriate Height, less firmness and adapt better to the body contours of the little ones.

Find out how to find the ideal pillow for your child in our children's pillow guide.

A sensibly chosen sleeping equipment that is tailored to the child's anatomy supports a healthy posture of the spine and head and helps children to sleep comfortably and peacefully.

Tip #6: Nutrition and Sleep

Nutrition also has an impact on sleep. Heavy, fatty meals or sugary Snacks should be avoided shortly before going to bed as they stimulate the body unnecessarily.Also caffeinated Drinks like cola or chocolate can disrupt sleep.

A light snack before bedtime, like a banana, which has a lot magnesium or a small glass of warm milk can have a calming effect and promote sleep. Milk contains tryptophan, an amino acid that increases the serotonin level in the brain and thus supports the process of falling asleep. You can find more sleep-inducing nutritional tips here.

Tip #7: Reduce screen time

Constantly being exposed to screens – be it TV, tablet or Smartphone – has been found to be a significant factor in sleep problems in children. The blue light from these devices inhibits the production of melatonin, making it difficult to fall asleep. In addition, digital media and cartoons can be too exciting and exciting. Instead of relaxing the child, they can actually excite him and stimulate mental activity, making it more difficult to calm down and get to sleep. It is advisable to reduce screen time at least an hour before bedtime.

Encourage your child to engage in quieter activities such as reading or painting during this time. These activities help to end the day gently and prepare the body for sleep.

4. Conclusion

Healthy sleep is crucial for the physical and mental development of children. With the right habits and a comfortable sleeping environment, children's sleep quality can be significantly improved.

• Sleep is essential for the growth and mental development of children. Make sure you have regular sleep times to stabilize your internal rhythm.
• Sleep needs vary depending on age, but all children benefit from stable, adequate sleep.
• Regular bedtimes, exercise, calming evening rituals and a pleasant sleeping environment promote healthy sleep.
• Special children's pillows and mattresses ensure a healthy sleeping position and prevent poor posture and tension in the cervical spine.
• Make sure you eat a balanced diet and avoid stimulating foods shortly before going to bed.
• Reduce screen time in the evening to support melatonin production and make it easier to fall asleep.

With these tips you can create the best conditions for your child to have a healthy and restful sleep.