Hamilton Partners for Healthy Weights - It's the Daily Things that Count

Tips to Help Your Family Get the Sleep They Need

Be a good role model for your children: Make sleep time important for yourself. On average, adults need 8 hours of good sleep per night.

Make a bedtime routine for children: Following the same night time routine helps children sleep well. Set aside 10 to 30 minutes to get your child ready to go to sleep each night.

Keep bedtime routines similar during the week and weekends: Allow one hour of extra sleep-in time over weekends.

Bedrooms are for sleeping: It is best if children’s bedrooms are cool, quiet, and dark. Avoid having a TV or computer in children’s bedrooms. Be a good role model for your children and move the TV out of your bedroom too!

Establish a relaxing setting: Bath time and stories for young children help them to relax and get into the right mood for sleep. With older children, avoid having discussions before bedtime that may be upsetting for them.

Set limits: Limit the use of computers, TVs, handheld devices, and cell phones for at least one hour before bedtime.

Avoid large meals before bedtime: Children who drink and eat large amounts before bed are more likely to get up in the middle of the night to use the bathroom.

Snoring
If your child snores, see your family doctor. Large adenoids and tonsils at the back of your children’s throat can cause the airway to close during sleep.

Sleep Apnea
Sleep apnea is when a person stops breathing during sleep. Being overweight is one cause of sleep apnea in children. This condition should be treated by a sleep specialist. If your child is restless or has any other unusual behaviour at night, see your family doctor.