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¿A qué hora se tiene que acostar mi hijo? Lo que recomiendan los expertos para cada edad Dormir es una necesidad biológica Pexels
El sueño de los bebés es evolutivo y madurativo, lo que significa que desde que nacen hasta, más o menos, los 6 años su sueño va a ir cambiando según se va desarrollando. Al hablar de sueño infantil es importante también destacar que cada niño es único que tienen una necesidad personal de sueño. No obstante, los asesores de sueño infantil aseguran que se puede calcular, en función a las ventanas de sueño, cuando tiempo debe dormir un bebé cada día para llegar a la hora de dormir en el momento perfecto.
El tiempo diario de descanso depende también de la edad del niño. Cuanto más pequeños, más tiempo de sueño necesitan. Como referencia orientativa, los niños desde los 3 meses hasta los seis años deberían tener las siguientes horas de sueño diarias.
Desde el nacimiento hasta los seis meses, entre 14 y 20 horas al día. Desde los seis meses hasta el año, unas 15 horas al día. Entre los 12 meses y los 3 años, unas 12 horas al día. Entre los 3 y los 5 años, entre 10 y 12 horas al día. Hasta los tres o cuatro meses de vida, es muy difícil lograr una rutina de sueño , pues a partir de ese momento que es cuando empiezan a diferenciar entre día y noche y alcanzan las cinco fases del sueño. “Los bebés hasta los tres o cuatro meses de edad duermen durante todo el día, dependiendo de sus necesidades alimenticias y además no distinguen entre día y noche.
Como padres podemos ayudarles a diferenciar entre día y noche. Por el día se les puede poner en la zona del salón con ruido y luz, y luego, por la noche, y entre las 20-22 horas acostarles en un cuarto totalmente a oscuras. Todo depende del ritmo de comidas y siestas que lleve el bebé. Cerca de los tres meses el bebé tendrá su ritmo circadiano más estable y podremos empezar a ponerle un horario de acostarle sobre las 19.30/ 20”, asegura Andrea de Vivar asesor de Sueño Infantil.
¿A qué hora acostar a tu hijo según su edad? La hora de acostar a nuestros hijos desde que empiezan a diferenciar entre día y noche es una de las cosas que más preocupan a los padres. “Existe la creencia de que, acostando tarde a los niños, podemos conseguir que duerman más. No obstante, esto no funciona así, pues a estas edades hay que tener muy en cuenta la hora a la que se ha despertado y el número de siestas que se han hecho a lo largo del día”, asegura la experta.
Entre los 4 y 5 meses y hasta los 3 años, la hora para irse a dormir idónea dependerá siempre de la hora a la que se levante el niño. “Teniendo en cuenta que los niños de estas edades se suelen despertar sobre las 7:00 y 7:30 de la mañana, el momento perfecto sería sobre las 19:30 de la tarde y nunca más tarde de las 20:00” afirmar Andrea. Las siestas juegan una parte fundamental en el sueño infantil, pues el sueño llama al sueño. “Si el bebé ha descansado lo suficiente durante el día, llegará a su hora de sueño nocturno, en el momento perfecto”.
Entre los 5 y los 6 años tienen patrones de sueño estables telecinco.es
Entre los 4 y los 6 años es necesario reajustar la hora de irse a dormir pues por lo general, y salvo excepción, ya no duermen siesta, con lo que es necesario ampliar su sueño nocturno. Aunque a estas edades sus ciclos de sueño se acercan más al de los adultos, todavía no es así y necesitan una media de entre 10 y 11 horas de sueño nocturnas, a partir de los seis con 10 horas y media tendrían suficiente. Igual que en la etapa anterior la hora de irse a la cama, va a seguir dependiendo de la hora a la que se levanten. “Por ello su hora de ir a la cama se debe mantener entre las 19:30 y 20:30 para tener las horas de sueño necesarias”, indica el coach de sueño infantil.
Consejos para un descanso infantil reparador Tener una rutina de irse a dormir que se repita cada día de la misma manera. “A los niños les gusta saber lo que va a pasar, les tranquiliza, algo fundamental a la hora de preparase para ir a la cama” confirma la experta.Respetar la hora de acostarse . Adaptarse al ritmo del peque acostándole por la noche a la hora adecuada, teniendo en cuenta su hora de despertarse y las siestas que ha hecho a lo largo del día.Relajar el ambiente antes de ir a dormir. Eliminar juegos de actividad alta como cosquillas, peleas de cojines, carreras…1 hora antes de empezar la rutina de sueño. Eliminar pantallas 2 horas antes de empezar la rutina de sueño . La luz azul de las pantallas y televisiones hace que nuestro cuerpo no genere tanta melatonina.Controlar la temperatura de la habitación para que no tenga ni frío ni calor. La temperatura más adecuada es entre los 18º y los 22º. Ropa de dormir cómoda y no demasiado tapado, solemos pecar de exceso. Luz ámbar tenue en caso de que tenga miedo a la oscuridad. Comidas poco copiosas para cenar.
Temas