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By Elizabeth
Pantley, author of The No-Cry Sleep Solution
Napping is an
important element of your child’s healthy mental and physical
growth. A daily nap refreshes a child so that she can maintain her
energy, focus, and ability to learn for the rest of the day. Some
studies even show that children who nap every day are more flexible
and adaptable, have longer attention spans
and are less fussy than those who don’t nap.
How can you tell
if your child needs a nap?
Here are some of the signs that your child needs a daily nap:
- Wakes up in a
good mood, but gets whiny and cranky as the day progresses
- Has more
patience early in the day, but is easily aggravated later on
- Cries more
easily in the afternoon and evening than earlier in the day
- Has an afternoon
or early evening slump, but gets a second wind afterwards
- Yawns, rubs
eyes, or fusses while getting ready for bed
- Often falls
asleep in the car or when watching a movie
How much
naptime does your child need?
Children differ in their sleep needs, some
needing more or less than shown here
¾
but what follows is a general guide that applies to most of them.
Even if your child’s sleep hours add up to the right amount, his or
her behavior tells you more than any chart possibly could. When in
doubt – always try for a nap, since even a period of quiet time can
help a child feel more refreshed.
Average hours of daytime and
nighttime sleep
|
Age |
Number of naps |
Total length of naptime hours |
Nighttime sleep hours** |
Total of nighttime and naptime sleep |
|
Newborn* |
|
|
|
|
|
3 months |
3 |
5 – 6 |
10 – 11 |
15 |
|
6 months |
2 |
3 – 4 |
10 - 11 |
14 – 15 |
|
9 months |
2 |
2 ½ - 4 |
11 - 12 |
14 |
|
12 months |
1–2 |
2 – 3 |
11 ½ –12 |
13 ½ –14 |
|
18 months |
1–2 |
2 – 3 |
11 ¼ -12 |
13 – 14 |
|
2 years |
1 |
1–2 ½ |
11–12 |
13 – 13 ½ |
|
2 ½ years |
1 |
1 ½ -2 |
11–11 ½ |
13 – 13 ½ |
|
3 years |
1 |
1–1 ½ |
11 –11 ½ |
12 – 13 |
|
4 years |
0 -1 |
0 -1 |
11–11 ½ |
11 – 12 ½ |
|
5-6 years |
0 -1 |
0 -1 |
11 |
11 – 12 |
*Newborns sleep 16-18 hours daily,
spread over 6-7 sleep periods. ** These averages don’t signify
unbroken stretches of sleep.
© Elizabeth Pantley, The No-Cry Sleep
Solution and The No-Cry Sleep Solution for Toddlers &
Preschoolers (McGraw-Hill)
When should your child nap?
The timing of your child’s naps is important since a nap that
occurs too late in the day will prevent your child from being tired
at bedtime. Generally, the best nap times are:
§
If your child takes two
naps: midmorning (around 9:00 to 11:00) and early afternoon (around
12:00 to 2:30)
§
If your child takes one
nap: early afternoon (around 12:00 to 2:30); after lunch
If your child tends
towards short naps, don’t give in and assume that it’s all the nap
time that she needs. Try some of these tips for increasing the
length of naps:
- Give your child
lunch or a snack a half hour before nap.
·
Keep the sleeping room
dark.
·
Play soothing music or
white noise during the entire nap.
·
Make certain that
discomfort from teething, allergies, asthma, ear infection or other
health issues aren’t preventing your child from taking a good nap.
If you suspect any of these, schedule a visit to your health care
professional.
Watch for signs of tiredness
Tired children fall asleep easily. If he isn’t tired he’ll
resist sleep, but if you miss his signals, he can become
overtired and be unable to fall asleep when you finally do put
him to bed. Your child may demonstrate one or more of these signs
that tell you he is tired and ready to nap - now:
§
losing interest in
playtime
§
rubbing his eyes
§
looking glazed or
unfocused
§
becoming whiny, cranky or
fussy
§
losing patience with toys,
activities or playmates
§
having tantrums
§
yawning
§
lying down or slumping in
his seat
§
caressing a lovey or
blanket
§
asking for a pacifier,
bottle or to nurse
The nap routine
Once you have created a nap schedule that works with your child’s
daily periods of tiredness, follow a simple but specific nap
routine. Your child will be most comfortable if there is a pattern
to his day. He may come to predict when his naptime approaches and
willingly cooperate with you.
Nap routines
change
Children’s sleep needs change over time, so remember that the
routine that you set up today won’t be the same one you’re using a
year from now. Be adaptable!
Excerpted with
permission by McGraw-Hill/Contemporary Publishing from The No-Cry
Sleep Solution: Gentle Ways to Help Your Baby Sleep Through the
Night by Elizabeth Pantley, copyright 2002
http://www.pantley.com/elizabeth
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