T.J. Samson | Destination Health | October 2018

6 DESTINATION HEALTH Safe sleep for little ones When babies go to sleep, parents and caregivers hope they sleep soundly—and safely. Here are five ways to help prevent sleep-time hazards, including sudden in- fant death syndrome (SIDS): Always put baby (up to 1 year old) to sleep on his or her back, even during naps. Don’t allow smoking or smokers around baby. Keep your car and home smoke-free. The chemi- cals in secondhand smoke interfere with infants’ breathing and are linked to SIDS. Share a room—but not a bed. Bed-sharing puts baby at risk of SIDS, suffocation or strangulation. Use a firm sleep surface—such as a bassinet or crib—with a tight-fitting sheet. Keep soft objects out of the crib. Stuffed toys, pillows or loose bedding can cause suffocation. Sources: American Academy of Pediatrics; Centers for Disease Control and Prevention How much sleep do kids need? Sleep is essential for children’s health and development. But just how much is enough? This chart shows the amount of sleep children need, which changes as they grow. AGE RECOMMENDED SLEEP HOURS PER 24-HOUR PERIOD Infants: 4 to 12 months 12 to 16 hours (including naps) Toddlers: 1 to 2 years 11 to 14 hours (including naps) Preschoolers: 3 to 5 years 10 to 13 hours (including naps) Grade schoolers: 6 to 12 years 9 to 12 hours Teens: 13 to 18 years 8 to 10 hours Sources: American Academy of Pediatrics; American Academy of Sleep Medicine If your child is not getting enough sleep, an earlier bedtime may help. Once you set a bedtime, keep it the same every night. Help your child get enough sleep It’s the same with your children. Kids who are regularly sleepy may be more likely to have problems with school performance, behavior, memory and con- centration, the American Academy of Pediatrics (AAP) notes. Getting too little sleep can also affect a child’s physical and mental health.They may have more headaches, gain weight or get depressed, for instance. IMPROVE YOUR CHILD’S SLEEP If your child is not getting enough sleep, an earlier bedtime may help. Make sure your child hits the pillow early enough to allow for the recommended amount of sleep. Once you set a bedtime, keep it the same every night. Here are some more tips, courtesy of the AAP and the American Academy of Sleep Medicine: SET AN EXAMPLE. Your child is more likely to want to get to bed on time if you turn in on time too. WIND DOWN. Dim the lights in your home as the night winds down. And don’t allow thrilling activities—like watching action movies or funny internet videos—too close to bedtime. KEEP TOYS TO A MINIMUM. Your child’s bed is a place to sleep—not a place to play. A couple of favorite things—like a treasured doll or bear or a security blanket— are perfectly fine if your child needs them to ease separation anxiety. START A SLEEP- TIME ROUTINE. A routine makes bedtime easier. Brushing teeth, reading books and taking baths can be part of a relax- ing routine. Don’t let your older child take a smartphone to bed! Y ou know how you feel when you don’t get a good night’s rest. For starters, you might be cranky and less able to focus at work. No doubt about it: Falling short on shuteye can really affect your well-being. 4 1 2 3 5