Week 4 – Your Kid’s Sleep
We all know that once school is out for the summer, our children’s bedtimes tend to go by the wayside. Unfortunately, this causes problems for us parents when it comes time to starting back to school or just needing to be up early for any reason. Even though school is out and we can relax on the daily schedule some, why not continue to keep your children on a schedule when it comes to bedtime.
The amount of sleep your child should get each night varies by their age. Most kids’ sleep requirements fall within a predictable range of hours based on their age. Here are some approximate numbers based on age:
- Newborns (up to 3 months): generally sleep/drowse 16-20 hrs a day, 3-4 hrs at a time until weight gain is established then 4-5 hrs at a time
- Babies (3-6 months): around 13 hrs, with 4-5 hrs during the day broken into several naps and 8-9 hrs at night
- Babies (6-12 Months): around 3 hrs during the day and 9-11 hrs at night
- Toddlers (ages 1-3): 10-13 hrs at night with a nap or quiet time during the day
- Preschoolers: 10-12 hrs at night with a nap or quiet time during the day
- School-age and Preteens: 10-12 hrs at night
- Teens: 8.5-9.5 hrs at night
No matter what your child’s age, you should establish a bedtime routine that encourages good sleep habits. These tips can help kids ease into a good night’s sleep:
- include a winding-down period
- stick to a bedtime, alerting your child both half and hour and 10 minutes beforehand
- encourage older kids and teens to set and maintain a bedtime that allows for the full hours of sleep needed at their age
For Week 4, we’re going to work to establish a bedtime routine that both we and our kids can live with. Ideally, the first two parts of this challenge should be done on Sunday.
1. Using the chart above, determine how much sleep each of your children should be getting everyday. For doing this, you will earn 150 points.
2. Sit down and plan out a sleep schedule. Be sure to account for naptimes if applicable. This schedule should also plan for a winding-down period 15-30 minutes prior to bedtime. List your tentative plan for at least one of your children here and earn 250 points.
3. Implement the new schedule into your family life. This may be difficult at first, but we have to start somewhere. For each night that you are able to get your children to adhere to the new schedule, you will earn 200 points.
4. Successfully implementing the schedule for the majority of the week will earn you bonus points:
- 5 days: 150 points
- 6 days: 200 points
- 7 days: 250 points
5. Since we are focusing on getting enough sleep, don’t forget about yourself. For each night that you get at least 8 hours as recommended, you will earn 150 points.
1. Determine proper amount of sleep needed =
2. Plan and list sleep schedule here =
3. Implement the new sleep schedule:
4. Bonus =
5. Personal sleep:
Total weekly points =
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time" ~
Thomas A. Edison
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