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Putting children down for bed allows you to build bedtime rituals that will last a lifetime. Last year I was blessed enough to roll out a ritual that allowed my god-daughter to settle down into bed pleasantly. We have managed to say prayers, have snack time and

Of course there, is a school of though that says that when the child is tired he or she will go to bed. That is far from the truth. You can’t depend on kids, then, to let you know when they’re tired. Instead, it’s up to parents to know how much sleep their kids need.

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Here are some averages, which include daytime and nighttime sleep:

  • 0-1 year: 13-16 hours
  • 2-4 years: 11-13.5 hours
  • 5-9 years: 10-11 hours
  • 10-14 years: 9-10 hours
  • 15-18 years: 8-9 hours

Studies have shown that with consistent sleep and wake times, the body will eventually start to feel sleepy at the same time every night. This is good news for parents. Build a consistent bedtime into your schedule, and ease kids into it with a regular routine that might include some or all of the following:

Lowering the lights and turning off all electronics 30-60 minutes before bed.

  • A light snack that includes both protein and carbs. I would give grapes.
  • A warm because it gives a sense of comfort.
  • Brushing teeth and setting hair.
  • Cuddle time, especially with your favorite books.
  • Soft music.

Of course, older kids and teens are going to be far more independent, but most sleep experts recommend that you stick to the no electronics rule at bedtime.

Besides, evening is a great time of day to hang out as a family.

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