Sleep better – these tips can help the little ones

Sleep disorders in children are not uncommon. It is a phenomenon that can occur more frequently as a child develops, but is usually harmless. Nevertheless, the question remains as to where these sleep disorders come from and what parents can do to ensure that their children can sleep through the night without worry.

What causes sleep disorders?

Sleep disorders have various causes and appear in different forms. Common reasons are irregular sleeping times, excessive media consumption or changes in daily routines. Difficulty sleeping through the night, also known as insomnia, mood swings and reduced performance at school are all consequences of insufficient sleep. In general, boys seem to have more problems than girls. In some children, however, sleep disorders can have a deeper origin. For example, mental or physical illnesses can lead to an irregular sleep pattern on several occasions. In these cases, it is advisable to see a doctor.

How much sleep do children need?

The need for sleep varies and is individual for each child. On average, it depends on the child's age. The need for sleep decreases with increasing age. The table serves as a guideline:

Old	Sleep requirement (⌀ per 24 hours)	Daytime sleep
0-3 months	16-18 hrs.	Evenly distributed day / night
3 months	14.5 hrs.	Increase in night sleep / decrease in day sleep
6-9 months	14.2 hrs.	Beginning of sleeping through the night from 6 to 8 hours.
12 months	14 hrs.	2 or more daytime naps
18 months	13.5 hrs.	1 day sleep
2 years	13 hrs.	1 day sleep
3 years	12.5 hrs.	1 day sleep
3-5 years		End of nap
4 years	11.8 hrs.	1 day sleep
5 years	11.4 hrs.	-
6 years	11 hrs.	-

In addition, children aged 6 to 12 should sleep about 9 to 12 hours per night and adolescents aged 13 to 18 should sleep about 8 to 10 hours per night.

What to do if you have trouble sleeping?

1) Regulated daily routines

Regular routines with set times for eating, playing and sleeping provide good support for children to adjust to waiting to fall asleep. With the help of a familiar routine, children learn to stick to fixed bedtimes and conflicts about bedtime can be avoided. Exceptions such as weekends and holidays are unavoidable. In these cases, it can take several days to get used to them so that the children can find their daily rhythm again.

2) Exercise is good

Fresh air and sufficient exercise keep children busy and in a pleasant state of tiredness. Ideally, children spend their activities outdoors so that they can fall asleep relaxed and happy in the evening.

3) Avoid sleep disturbances

Children are often disturbed during sleep due to various factors. Therefore, limiting the time spent consuming media, avoiding noise, too much light and caffeine, and heavy meals before bedtime can be helpful in ensuring that children get a restful night's sleep.

4) Bedtime rituals

Children are exposed to many stimuli every day because of their environment. For this reason, they often find it difficult to say goodbye to the exciting world in the evening. A warm tea , reading a bedtime story or cuddling with children can be bedtime rituals that make it easier to start the night. Evening conversations can be helpful in processing the day properly and giving children a certain feeling of security.

5) The right place to sleep

It is important that children are familiar with their sleeping place. If children wake up briefly during the night, they can fall asleep again more easily and feel safe thanks to the familiar surroundings. The most important thing is communication between children and parents, because only then can individual needs be adapted and a relaxed night ensured.

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