Nightmares and Night Terrors

My three year old has been having nightmares for quite some time. I think she's had a few night terrors as well. The other night she had night terrors throughout the night that were terrifying to ME. She was screaming (to the point she was choking), kicking, and shaking the likes of which I haven't seen for 15-20 minutes a go. I was ready to call 911 at one point. In the light of the day after it was over, I realized (thanks to a little extra info from healthychildren.org) that she was having night terrors. I'm grateful my husband held me off from calling 911.:) I feel like I was more concerned because she has had a febrile seizure another terrifying event for parents, but somewhat common and not anything to worry about (in and of itself). I know that both of these things are not harmful to kids, but in the moment...it's hard not to be overly concerned. Why didn't anyone tell me that terrifying moments filled with worry are a normal part of parenthood?

10 Tips for Healthy Sleep

1. Create a consistent bedtime (within an hour)--be firm about the bedtime (the parent needs to set the time). Most kids actually need an earlier bedtime--depending on your child's age, choose an appropriate time (between 7 and 8 PM under age 5 is recommended). For more information about this refer to Healthy Sleep Habits, Happy Child.
2. Create a consistent bedtime routine where you do things in the same order (i.e. bath, story, prayer, etc.)
3. Have a period of winding down (find ways to help your child calm down)
4. Avoid stimulating activities (including television, computer games, etc.) (Did you know that it takes your brain over an hour to wind down from the stimulation from a computer or television screen--this means that letting kids fall asleep in front of the tv is probably not the best idea).
5. Avoid large meals right before bed
6. Have as much exposure to sunlight during the day as possible.
7. Have the bedroom be a "sleep only zone" if possible. Or at least create a calming environment where sleep will be comfortable.
8. Have the room be quiet, dark, and slightly cool.
9. Don't eat foods or drinks high in sugar or caffeine in the afternoon or evening.
10. Place the child in bed before they are asleep.

What Makes you sleep?

One of the main mechanisms in our bodies that help us sleep is our "Biological Clock" or Circadian Rhythm. This is tied to light...

Your body triggers melotonin to be produced when it's dark, but reduces production during the day. For some reason when we get lots of light during the day, it creates a better balance, and thus (the tip of the day):

Getting lots of bright light during the day helps you get better sleep at night!

How much sleep should your child be getting?

Do you ever feel like you aren't getting enough sleep? Chances are, you aren't. How much sleep should we be getting anyway?

The following shows approximately how much sleep by age people should be getting. Are you or your child getting significantly less sleep than this?

3-6 months: 14 hours
6-23 months: 13 hours
2-3 years: 12 hours
3-5 years: 11 hours
5-9 years: 10-11 hours
10-13 years: 10 hours
14-18 years: 9 hours
19-32 years: 8 hours
33 + years: 7 hours

Did you know that up to 43% of children ages 2-14 years may suffer from a significant sleep disturbance?! If you are struggling with sleep issues, you are not alone! More posts will follow on ideas of what you can do to help your child.

Did you know that 18% of children who are performing in the bottom 10% of their school class have a sleep disorder?