Create A Bedtime Routine Whether it’s intentional or not, you probably have a bedtime routine. Kids thrive on routine, and bedtime is no exception. Create one to help them unwind and connect with you after a long day. After dinner, turn down the lights and close the curtains. Talk in a softer voice, play quiet music, and read books suitable for bedtime. Evening is a great time for a warm bath. Don’t forget to include brushing and flossing as one of the final steps before tucking them into bed. There are some things that you should avoid, especially caffeinated drinks and electronics. Both can make it hard for kids to wind down. Dinnertime is a good cutoff time for both. If a short show is part of your child’s bedtime routine, and you don’t want to cut it, watch it on something larger than a tablet or phone - outside of of Pediatrics. Their recommended hours of sleep per age are: • Infants between 4 and 12 months need 12 to 16 hours • Children between 1 and 2 years old need 11 to 14 hours • Children between 2 and 5 years old need 10 to 13 hours • Children between 6 and 12 years old need 9 to 12 hours • Teenagers between 13 and 18 years old need 8 to 10 hours These numbers include naptime; so, don’t expect your 18month-old to do a two-hour daytime nap and another 12 at night! Don’t be afraid to hop into your own bed shortly after your kids are all down for the night. Most of us could do with more sleep than we’re getting, even if it does mean leaving the laundry for tomorrow or not watching the latest shows. Setting a bedtime routine can include dimming the lights and reading a bedtime story. “Don’t expect your 18-month-old to do a two-hour daytime nap and another 12 at night!” 122 HAWAII PARENT November/December 2025
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