How to make sure your child gets enough sleep: Get some sleep at least two nights a week.
And if your child is in a family of three, get at least six hours of sleep each night.
But if you have a baby, you need to get more than six hours per night, said Anne Janssen, MD, chief of pediatric pediatrics at Children’s National Medical Center in Washington.
“The more sleep your child receives, the better off you’ll be,” Jansen said.
Janssens recommendations also include a good meal plan and a sleep supplement.
“You need to put in a lot of effort to get your child the best sleep possible,” she said.
“If your child isn’t getting enough sleep, that means your child won’t have as much energy and can’t perform as well.”
Janses best advice: Take a few extra minutes each night to stretch out.
If your child’s head isn’t at the same level as when you left it, take a couple of minutes to take a breather and sit on a soft surface.
You can do this by resting your feet on a cushion or a stool.
“That will stretch the neck muscles,” Jabsens said.
Keep a napkin handy and have it handy at all times, she said, especially if your kid is tired.
“Just hold the napkin in your hand and you can just squeeze it,” she added.
Be sure to get enough sleep even if your baby isn’t hungry, too.
“Even if your kids are not hungry, they will want to eat,” Jenssens said, and this could cause you to feel overwhelmed.
She said the best way to make your child feel more comfortable is to offer a healthy snack, such as an apple or a banana, or by having your child eat her own dinner.
Jenssen recommends giving your child a treat or two at the end of the day, and she suggests taking a break from work and socializing.
You should also talk with your child about the importance of a healthy lifestyle and the importance to sleep.
Jainss recommendations: Get a good sleep schedule.
Set a bedtime for every night.
Make sure your children are getting at least eight hours of uninterrupted sleep, including at night.
Get a bedsheet and make sure it has a hole at the top for your baby to sleep on.
Have a regular schedule.
“Try to have a regular routine, but make it not like an overnight shift, but one you can easily get to in the morning,” Jainssen said.
Sleep hygiene tips The National Institute of Nursing Research recommends keeping your baby under four months of age.
You also should follow the recommendations for good nighttime hygiene from the American Academy of Pediatrics and the American College of Obstetricians and Gynecologists.
Janesen recommends that you avoid alcohol and tobacco products and get at-home diaper changes.
She also says your child needs to get his or her nightly vitamin D injections at least every two weeks.
But for more advice on the importance and best ways to make the most of the time your child has with you, you can also check out these tips from the National Center for Sleep Disorders.
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