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Garima Garg Seth

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<h3 style="text-align: center">
  <span style="color: #4d76c9">THE GOOD NIGHT GUIDE</span>
</h3>
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<h4>
  <span
    ><span style="color: #5ca300">DR. GARIMA GARG SETH</span> is a pediatrician
    with a mission to help children learn good sleep habits. Here she explains
    to us what that means, and how as parents we can provide the best possible
    environment for children to develop a healthy sleep lifestyle.</span
  >
</h4>
<h5 style="text-align: center">
  <span style="color: #4d76c9"
    ><em
      ><span
        >Early to bed and early to rise,<br />
        makes a man healthy, wealthy, and wise.
      </span></em
    ></span
  >
</h5>
<h5 style="text-align: center">
  <span style="color: #4d76c9"><span>-Medieval Proverb</span></span>
</h5>
<p style="text-align: justify">
  <span
    >We all grew up with our elders quoting this old adage, but somehow today
    sleep has become a casualty of modern life. I often find parents saying that
    their children do not sleep until 12 or 1 in the night. Some are happy and
    proud about it, while some are worried. Sleep is extremely important to
    support children’s development both physically and mentally. Establishing
    good sleep patterns can help children to meet their full potential. It can
    improve a child’s quality of life, memory, learning, attention, and
    behavior. Children with good sleep do better in school and have lower rates
    of mental and physical health problems than those with sleep problems.
  </span>
</p>
<p style="text-align: justify">
  <span
    >It is also important for parents’ mental health. As a parent, it is
    important to introduce good sleep habits early in your child’s life. A
    well-rested household usually makes for a happier home.</span
  >
</p>
<h4 style="text-align: left">
  <span
    ><span style="color: #5ca300">How much sleep do children need?</span>
  </span>
</h4>
<p style="text-align: justify">
  <span
    >Sleep needs change as children get older. There are set guidelines that
    define the amount of sleep needed by children for optimal health. Regularly
    getting this number of hours of sleep can help your child avoid health risks
    associated with sleep deprivation. Now this is a general guideline that
    applies to most children, but some will have different sleep needs. If your
    child sleeps less or more than the average time prescribed, it’s not always
    an issue. But, it might also be tempting to think that your children can get
    away with less sleep than they need or that they should be able to cope
    fairly well with a few skipped hours of sleep. This is not true
    either.</span
  >
</p>
<p style="text-align: justify">
  <span
    >The recommended sleep per 24 hours according to the age of the child, as
    per the American Academy of Sleep Medicine (AASM) is:</span
  >
</p>
<p style="padding-left: 40px; text-align: justify">
  <span>Newborn to 3 months: </span
  ><span>16 to 18 hours (including naps)<br /> </span
  ><span>4 to 12 months:</span>
  <span>12 to 16 hours (including naps)<br /> </span><span>1 to 2 years:</span>
  <span>11 to 14 hours (including naps)<br /> </span
  ><span>3 to 5 years: 10 to 13 hours<br /> </span
  ><span>6 to 12 years: 9 to 12 hours<br /> </span
  ><span>13 to 18 years: 8 to 10 hours</span>
</p>
<h4 style="text-align: left">
  <span style="color: #5ca300"
    >What are the signs that children are not getting enough sleep?</span
  >
</h4>
<p style="text-align: justify">
  <span
    >They may show decreased levels of alertness, poor school performance, and
    bad moods. Young children may even have too much energy or hyperactivity
    leading to behavioral issues. In teenagers it can sometimes show up as mood
    changes and irritability.</span
  >
</p>
<p style="text-align: justify">
  <span
    >Listed below are just a few of the symptoms of sleep deprivation in
    children:</span
  >
</p>
<p style="padding-left: 40px; text-align: justify">
  <span
    >Learning problems: concentration issues, difficulty remembering things,
    hyperactivity<br /> </span
  ><span>Poor mental health, behavioral issues, headaches<br /> </span
  ><span>Lowering of immune system function<br /> </span
  ><span>Weight gain, growth issues<br /> </span
  ><span>In older age groups: hypertension, obesity, depression etc.</span>
</p>
<h4 style="text-align: left">
  <span style="color: #5ca300">Is a nap required during the day?</span>
</h4>
<p style="text-align: justify">
  <span
    >Napping is normal behavior in children. Most young children take naps
    during the day. Newborns and young infants usually take several naps: by 9
    to 12 months infants have a pattern of 2 naps a day, </span
  ><span
    >and by 15 to 24 months most children take only a single afternoon nap.
    Older children may not nap at all.
  </span>
</p>
<p style="text-align: justify">
  <span
    >Naps usually disappear by 5 years of age. Naps help preschool children to
    avoid becoming overtired. Ironically, an overtired toddler is harder to get
    to sleep than a well-rested one. Naps in preschool children can be
    encouraged and scheduled so that they aren’t too close to bedtime, as a
    poorly timed nap can affect your child’s sleep at night.</span
  >
</p>
<h4 style="text-align: left">
  <span><span style="color: #5ca300">Good sleep routines</span> </span>
</h4>
<p style="text-align: justify">
  <span
    >Everybody can benefit from a sleep routine, including adults. This is also
    called good sleep hygiene. A good sleep routine is planned. Consistency and
    firmness are also keys.</span
  >
</p>
<h5 style="text-align: justify">
  <span
    ><span style="color: #4d76c9"
      >1. Make sufficient sleep a family priority</span
    >
  </span>
</h5>
<p style="text-align: justify">
  <span
    >As a parent, you are a role model for your children. First, understand the
    benefits of getting enough sleep for yourself. Set a good example. Show them
    it is part of a healthy lifestyle, just like healthy eating and exercise. It
    is understandable that sometimes, with current job profiles, it is
    difficult, but at least give it a try.</span
  >
</p>
<h5 style="text-align: justify">
  <span
    ><span style="color: #4d76c9"
      >2. Stick to a realistic and consistent age-appropriate routine</span
    ></span
  >
</h5>
<p style="text-align: justify">
  <span
    >We all have an internal daily body clock, sometimes referred to as the
    circadian rhythm. Our body functions according to it. Have a set bedtime and
    wake-up time for your children every day of the week, including non-school
    nights. It is better if there is not more than an hour difference from one
    day to another. Regular late weekend nights or sleeping-in can throw your
    body clock out of rhythm.<br />
  </span>
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">3. Predictable sequence</span>
</h5>
<p style="text-align: justify">
  <span
    >Have a set daily bedtime routine following a predictable sequence of
    events, such as brushing teeth, taking a warm shower, going to the toilet,
    changing into nightwear and reading a story, etc. It should not last for
    more than 15 to 20 minutes. Many parents like to use the 4 Bs of brush,
    bath, book, bed.</span
  >
</p>
<h5 style="text-align: justify">
  <span><span style="color: #4d76c9">4. Beds are for sleeping</span> </span>
</h5>
<p style="text-align: justify">
  <span
    >Avoid spending a lot of non-sleep time in bed. Spending hours lying on the
    bed doing other things before bedtime keeps the brain from associating bed
    with sleep.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">5. A comfortable, cozy room</span>
</h5>
<p style="text-align: justify">
  <span
    >A child’s bedroom can be cool, quiet and comfortable. Melatonin is a
    hormone which aids sleep and it occurs naturally in our bodies when it gets
    dark. So it is a good idea to put your children to bed in a dark environment
    and to dim the lights before sleep. A low-level night light is acceptable
    for children who find completely dark rooms frightening. Keep your child’s
    bedroom at a comfortable temperature (around 75° F, 25-26° C) and not too
    hot or cold.</span
  >
</p>
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<p>
  <img
    alt="The-Good-Night-Guide-Sleep"
    class="w-100 lazyload"
    src="https://cdn-prod-static.heartfulness.org/The_Good_Night_Guide2_c498e5c6b1.jpg?updated_at=2023-04-12T06:23:14.011Z"
  />
</p>
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<h5 style="text-align: justify">
  <span><span style="color: #4d76c9">6. Relaxing activities</span> </span>
</h5>
<p style="text-align: justify">
  <span
    >The hour before sleep can be for shared quiet time, like listening to
    relaxing, calm music, or reading a favorite story book. Avoid high
    stimulation activities such as watching television, playing video games or
    exercise. Children can easily develop the habit of “needing” the television
    to fall asleep. It’s also difficult to control your children’s viewing if
    the set is in the bedroom. Melatonin production is interfered with by screen
    activities, both before bed and during the night. It is best not to have
    video games, televisions or telephones in children’s bedrooms. Set a
    “technology curfew,” especially for older kids.<br />
  </span>
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">7. Exercise</span>
</h5>
<p style="text-align: justify">
  <span>
    Make sure your children spend time outside every day when possible and are
    involved in regular exercise. Having physical exercise as part of the day,
    at least 3 hours before bed, often helps with falling asleep and staying
    asleep for a longer time.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">8. Avoid caffeine</span>
</h5>
<p style="text-align: justify">
  <span
    >Avoid caffeine (sodas, chocolate, tea, coffee) in the afternoons and
    evenings. Even if caffeine doesn’t prevent falling asleep, it can still lead
    to shallow sleep or frequent waking.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9"
    >9. Eat a healthy meal well in advance and avoid big meals in the
    evening</span
  >
</h5>
<p style="text-align: justify">
  <span
    >But don’t send your children to bed hungry. A glass of milk before bed is a
    good idea. Heavy meals within an hour or two of bedtime may interfere with
    sleep.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">10. Falling asleep routine</span>
</h5>
<p style="text-align: justify">
  <span
    >It is best for children to go to bed drowsy but still awake. Letting them
    fall asleep in other places forms habits that are difficult to break.If a
    child is awake in bed tossing and turning, it is better for them to get out
    of bed, do a low stimulation activity like reading, then return to bed
    later. This keeps the bed from becoming associated with sleeplessness. If
    still awake after 20 to 30 minutes, spend another 20 minutes out of bed
    before lying down again. Be gentle but firm if your child protests.If your
    child is never drowsy at the planned bedtime, you can try a temporary delay
    of bedtime by 30-minute increments until the child appears sleepy, so that
    they experience falling asleep more quickly once they get into bed. The
    bedtime should then be gradually advanced earlier until the desired bed time
    is reached.<br />
  </span>
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">11. Cuddle up</span>
</h5>
<p style="text-align: justify">
  <span
    >Give a hug or a kiss, say goodnight to your children, sing a lullaby.
    Security objects at bedtime are often helpful for children aged 1 to 3 years
    who need to feel safe and secure, especially when their parent is not
    present or they are sleeping alone. Try to include their favorite doll, toy
    or blanket when you cuddle or comfort your child, but make sure it does not
    pose a choking hazard or cause injury. Cover toys or remove them if they are
    causing a distraction at night, so that they are out of sight.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">12. Clocks are for waking up</span>
</h5>
<p style="text-align: justify">
  <span> Turn clock faces away so that children cannot stare at them.</span>
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">13. Discipline elsewhere</span>
</h5>
<p style="text-align: justify">
  <span
    >If you need to discipline your children, use another space in the house,
    not the bedroom.</span
  >
</p>
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<p class="text-center">
  <img
    alt="The-Good-Night-Guide-Sleep"
    class="has-img-center lazyload"
    src="https://cdn-prod-static.heartfulness.org/The_Good_Night_Guide3_32024ac3c7.jpg?updated_at=2023-04-12T06:23:14.448Z"
  />
</p>
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<h5 style="text-align: justify">
  <span style="color: #4d76c9"
    >14. Make sure your children feel safe at night</span
  >
</h5>
<p style="text-align: justify">
  <span
    >If a child feels scared about going to bed or being in the dark, praise and
    reward them whenever they are brave. Avoid scary TV shows, movies and
    computer games. Don’t ignore their fears.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">15. No worries</span>
</h5>
<p style="text-align: justify">
  <span
    >Avoid children worrying at bedtime. Children with this problem can try
    having a “worry time” scheduled earlier, when they think about and discuss
    their worries with someone they trust.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">16. Short and sweet bedtime checkups</span>
</h5>
<p style="text-align: justify">
  <span>
    When checking on children at night, when they are sleeping in separate
    rooms, checks should be “brief and boring.” The purpose is to reassure the
    child you are present and that they are okay.</span
  >
</p>
<h5 style="text-align: justify">
  <span style="color: #4d76c9">17. Maintain a sleep diary</span>
</h5>
<p style="text-align: justify">
  <span
    >This is so you can keep track of naps, sleep times and activities to find
    patterns and address problem areas when things are not working.If your
    children still have trouble getting to sleep, contact your pediatrician or
    healthcare provider to rule out any sleep disorder.</span
  >
</p>
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<p style="text-align: justify">
  <span
    ><em
      >With a butterfly kiss and a ladybug hug, sleep tight little one, like a
      bug in a rug!</em
    ><br /> </span
  ><a
    href="https://www.facebook.com/themoppetsclinic"
    target="_blank"
    rel="noopener noreferrer"
    ><span style="color: #333333"
      >https://www.facebook.com/themoppetsclinic</span
    ></a
  >
</p>
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<p>
  <span style="color: #4d76c9"
    ><span
      >Reference: AASM guidelines, May 2016,
      <em>Journal of Clinical Sleep</em></span
    ><em><span> M</span></em
    ><span><em>edicine</em>.</span></span
  >
</p>
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<p style="text-align: center"></p>
<hr />
<h4 style="text-align: center">
  Article by <span>DR. GARIMA GARG SETH<br /> </span
  ><span>Illustrations by ARATI SHEDDE</span>
</h4>
<p style="text-align: center"></p>
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