Pediatric experts offer guidance on establishing children's sleep routines

Establishing regular schedules and sleep routines can help children anticipate rest and improve sleep quality. Experts emphasize that effective sleep management involves considering a child's total daily sleep, wake times, naps, and daytime activities rather than focusing solely on bedtime.

Dr. Gonzalo Pin Arboledas, coordinator of the Sleep and Chronobiology Group of the Spanish Association of Pediatrics, suggests that routines help children associate specific moments with sleep. Key recommendations include maintaining stable bedtimes, introducing changes gradually, turning off screens before bed, utilizing natural light during the day, and preparing the bedroom environment appropriately.

The appropriate bedtime varies by age and required wake-up time to ensure recommended sleep durations are met. For instance, the Spanish Association of Pediatrics notes that children aged 1 to 2 years require between 11 and 14 hours of sleep per day, including naps.