Healthy Kids - Spring 2021

WHAT’S YOUR SLEEP TRAINING STYLE? Five popular techniques explained Extinction (aka the Ferber method) The classic cry-it-out method cuts your child off cold turkey. After putting them to bed, don’t check up on them again until morning regardless of how much they cry. Graduated Extinction Gradually reduce the attention you pay to your child at bedtime. For example, let your child cry for a set amount of time before stepping in to console them, and gradually increase those intervals. The Chair Method (A variation of graduated extinction) After putting your baby in their crib, park yourself in a chair positioned nearby. Gradually move the chair a little farther away each night until you’re eventually out of the room. Bedtime Fading Put your child to bed drowsy, if need be — delay their bedtime until they are moments away from sleep. This minimizes anxiety around bedtime. Once they ’re comfortable with being in bed, gradually return their bedtime to the desired hour.


ot getting a good night’s sleep can have We know that kids need more sleep than adults, but just how much may surprise you N How Much Sleep Does Your Child Need?

MD, director of sleep medicine at Rady Children’s. “During those first 18 years, you’re going from about 15 hours to about eight.” Though there are many theories as to why we sleep, we can all agree that quality sleep is physically and mentally restorative, and is essential to a healthy lifestyle. So, how many hours should kids get a day? Experts like Dr. Bhattacharjee recommend the following:

repercussions that stretch far beyond a temper tantrum. Persistently poor sleep has been linked to mood disorders like anxiety and depression, trouble in school, obesity, a weakened immune system, and a host of other ailments. The telltale signs of sleep deprivation can include grogginess and falling asleep at inappropriate times, hyperactivity and restlessness, a lack of motivation, and even snoring. Good sleep is a prerequisite to good health at any age, though many parents wonder how much is enough. “Total sleep duration changes significantly throughout the pediatric lifespan,” says Rakesh Bhattacharjee,

n 0–3 MONTHS: 14–17 hours n 4–11 MONTHS: 12–15 hours n 1–2 YEARS: 11–14 hours n 3–5 YEARS: 10–13 hours n 6–13 YEARS: 9–11 hours n 14–17 YEARS: 8–10 hours

If your little one is having a hard time falling asleep or staying asleep, parents can do a few things to help. n Establish a nightly routine with a set bedtime and bedtime prep period. n Keep electronic devices out of your child’s bedroom. n Prioritize making time for sleep and ask children how they are sleeping. n Enlist the help of your pediatrician if sleep problems persist. n Respect sleep like you would respect other aspects of health, like diet and exercise.

Pick Up, Put Down In this self-explanatory style, the parent picks up and comforts a fussy baby until they ’re calm, over and over, until they ’re finally able to sleep.


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