May 2020 | Ruth Freeman 3 – 5 years old: 10 – 13 hours
5 – 12 years old: 9 – 12 hours
Tweens and Teens: 8 – 10 hours
Adults: 7 – 9 hours
This could mean soaking in a hot bath or listening to soothing music. Begin an hour or more before the time you want to fall asleep
Try to make the environment: dark, quiet, comfortable, and cool
When it’s time for a new mattress, it is worth the investment. A restful night’s sleep will lead to happier, more cooperative family members.
Bedrooms should only be used for sleep (and sex, for adults). Try to keep phones and electronics out of bedrooms. Avoid watching TV, using a computer, or even reading in bed.
Try to finish eating at least 2-3 hours before your regular bedtime.
The 2-3-hour rule applies to food, caffeine, and alcohol.
Exercise is important right now for a variety of reasons, including helping you and your family sleep better.
We also recommend reading Dr. Schneeberg’s book: Become Your Child’s Sleep Coach: The Sleep Doctor’s 5-Step Guide, Ages 3-10.
Questions? Email us at solutions@peaceathomeparenting.com
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