A guide to pacified bedtime behavior

The nightly battle of bedtime can be just as tiring for parents as the child they're trying to sway to sleep. A plea of "one last game" or "just five more minutes" may seem harmless to grant, but compromising a good night sleep may not be worth it.

According to the National Sleep Foundation, sleep is vital to a child's health and growth. Sleep affects the way a child functions during the day and promotes alertness, memory, and performance. Children who get enough sleep are less prone to behavioral problems and moodiness. By encouraging good sleeping habits at a young age, parents can help set the stage for years of restful nights.

So how much sleep is enough?

A newborn baby needs to be put down to sleep every two hours. However, as children grow older, their need for sleep gradually decreases. According to experts at the Sleep Medicine and Research Center in St. Louis, the current estimates of the sleep needs of children for each 24 hours are as follows:

• One-year-old: 14 hours, including one or two naps
• Two-year-old: 11 to 12 hours at night plus a single, after-lunch nap of one to two hours
• Three-year-old: 12 to 12 1/2 hours
• Four-year-old: 11 1/2 to 12 hours
• Five-year-old: 11 hours
• Six-year-old: 10 3/4 to 11 hours
• Seven-year-old: 10 1/2 to 11 hours
• Eight-year-old: 10 1/4 to 10 3/4 hours
• Nine-year-old: 10 to 10 1/3 hours
• Ten through puberty: 9 3/4 to 10 hours

The four R's to help your kid catch some Z's For many parents, it's not how long your child sleeps that's the issue—it's getting them to sleep that's a nightly challenge. According to published psychotherapist, Jennifer Jones, the key is to remember these four concepts to help keep bedtime a calm and easy process.

• Readiness: Energetic children may have difficulty transitioning from play to sleep and therefore need time to quiet down. Try announcing bedtime at least 15 minutes before a goal time with a consistent indicator like flickering lights or soothing music.
• Relaxation: Concentrate on calming your child's senses when nearing bedtime. A warm glass of milk, dim lights, and a soothing bath are all tactics that will relax your child.
• Routine: Create a consistent routine that your child is comfortable with every night. Include steps such as putting on pajamas, brushing teeth, and saying goodnight to the family so your child can rest with a sense of satisfaction and calmness.
• Rituals: Incorporate rituals into your child's bedtime routine. Reading a book or telling a story are common rituals that not only relax children but can create memorable experiences as they grow older.

Encourage a nightly ritual for your children such as enjoying an educational reading toy such as the Rhyme & Discover Book or Write & Learn Letter Book from VTech.