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HKK January 2011
HKK January 2011
HKK January 2011
Favorite
Healthy Kansas Kids
Bedtime A Program of Child Care Aware® of Kansas
Rituals
getting a Volume 3 Issue 1 January 2011
goodnight
hug and kiss
reading
books
Children and Sleep
Sleep is a necessity for Newborns need 16-17 According to the National
getting all living creatures. hours of sleep per day. Sleep Foundation, the ma-
tucked in Helping your child get Awake time will be 1-2 jority of young children to-
enough sleep at night hour stretches. Sleep day get far less sleep than
talking with
a parent and establishing a regu- doesn’t follow any particu-recommended. Some signs
lar bedtime routine is lar pattern yet. that your child may be
singing lulla- important for their physi- sleep-deprived include diffi-
Infants (two to twelve
bies cal and mental develop- culty staying awake in the
months) need 9-12 hours
ment. Getting enough afternoon, routinely falling
of sleep per night, plus 2-4
drinking a shuteye is also important asleep, even on short car
warm glass naps lasting 30 minutes to
to maintaining a healthy rides, and having to prod
of milk two hours.
immune system, reduc- the child awake every
ing behavior problems One to three year olds morning.
and better performance need 12-13 hours of sleep
You can help your child be-
at school. per night, plus 1-2 naps
come a better sleeper by
ranging from 1-3 hours.
Research by the National sticking to a regular bed-
At 15-18 months, the
Sleep Foundation found time schedule and estab-
bumpy transition to one
that by age two, young lishing a relaxing bedtime
nap begins. Consider ear-
children have spent more routine. Read a picture
lier naps so they don’t in-
time asleep than awake, book or sing a lullaby while
terfere with bedtime.
and overall a child will giving a backrub. We’ve
spend about 40 percent Three to five year olds included a list of children’s
of his or her childhood need 9-12 hours of sleep favorite bedtime rituals in
This Issue:
asleep. There’s a range per night, plus one nap the top left corner of this
Children and 1 in how much sleep each that lasts from 30 minutes newsletter. Also, be sure to
Sleep child needs, and his or to two hours. Even if your check out the article about
her needs may change as child seems ready to ditch safe sleep for infants on the
Fit Family 2
they go through growth the nap, give them the back page.
Lifestyle
spurts or changes to chance to nap or rest each
Month
their routine. The Pedi- day by encouraging
Fruityli- 2 atric Sleep Disorders quiet time.
cious Clinic in Providence, By age 5, 70-80 percent
Smoothies Rhode Island, developed of children outgrow
some guidelines regard- naps. This makes get-
Safe Sleep 2
ing sleep needs at vari- ting a good night’s sleep
for Infants
ous ages. even more important.
Page 2
January is Fit Family Lifestyle Month
For adults, January is volvement. Children Set health goals for
often filled with opti- look to the adults in yourself and share
mism and New Year’s their lives for examples them with your child.
resolutions. We re- of day-to-day decision Encourage your child to
solve to eat better, making. Here are set a goal, too. Start
move more, and help some ways to model small. Eat an apple a
our families be health- good health habits: day or cut back on TV
ier and happier. When Choose active hob- time by an hour each
it comes to teaching bies as often as you night.
young children how to can. Include your kids. Celebrate each suc-
live and take care of Make physical activ- cess and make getting
themselves, nothing ity a reward for good fit fun for the whole
compares to family in- behavior. family!
Fruitylicious Smoothies
Smoothies are a recipe out on your kids. 1 1/2 c. orange juice
healthy alternative to Vary the color and fla- 1 1/2 c. plain yogurt
milk shakes. They can vor by using your 16-18 ice cubes
be a fun way to add child’s favorite fruits or 1/4 c. honey
servings of fruit to your fruits that are in sea-
child’s snacking, and son. You will need: Put all ingredients in
they make a great blender and process
breakfast beverage as 3 large ripe bananas until smooth. Now
well. Try this simple 1 1/2 c. pineapple that’s Fruitylicious!