During deep sleep, the body releases the hormones it needs to grow. Getting enough sleep allows optimal height growth. The immune system also rebuilds itself during sleep, helping your child fight infections.

For better health, children between the ages of 3 to 5 should have 10 to 13 hours of good quality sleep. It is also recommended to set bed time routines to help your child sleep on time, which includes putting gadgets and screens away one hour before bed time.

Good Quality Sleep for your Children

Ensuring your child gets good quality sleep is crucial for their growth and development. Establishing a bedtime routine can signal that it's time to wind down. Encourage relaxation before bed with activities like reading or a warm bath. Consistency is key, so keep regular sleep and wake times to help regulate your child's internal clock. For older children, keep naps early and short to avoid interfering with nighttime sleep. Create a safe and comforting environment to help your child feel secure at night. Check the noise and light levels in their bedroom, as a quiet and dark room promotes better sleep. Avoid placing clocks in their view to reduce anxiety about the time. Ensure your child eats the right amount at the right time, and encourage plenty of natural light during the day to regulate sleep patterns. Lastly, avoid giving your child caffeine. By following these tips, your child can achieve the recommended 10-13 hours of sleep per night, supporting their overall health and well-being.

Why is it important to include physical activity in their daily routine?

Physical activity in children is associated with several positive health outcomes such as decreased cardiovascular risk factors, improved lung function, enhanced motor skill development, healthier body composition, and also improved defense against inflammatory diseases.

For better health, children 3-5 years of age should have each day:

To support your child's growth and overall well-being, it's essential to balance quality sleep & physical activity. According to the World Health Organization, children need 10-13 hours of good quality sleep each night. Quality sleep is fundamental for their physical and mental development, ensuring they are well-rested and ready for daily activities.

In addition to sufficient sleep, it's important to limit sedentary screen time to no more than 60 minutes per day. Excessive screen time can negatively impact a child's sleep and physical health. Encouraging physical activity is crucial, with at least 180 minutes of activity recommended daily. Out of this, 60 minutes should be moderate to vigorous physical activity, such as running, playing sports, or other energetic activities. By focusing on these guidelines, you can help your child develop healthy habits that promote both quality sleep & physical activity, leading to better health and improved growth.

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