Estonia 2019: 4 Clinic Nordic Sleep Centre |

4 Clinic Nordic Sleep Centre

Multidisciplinary sleep disorders, medical, psychotherapy and psychiatry centre in Tallinn and Tartu, Estonia, Europe.

10 Commandments for Children (Sleep Hygiene Recommendations)

Set an age-appropriate bedtime and wake-up time for your child.*
Keep the same bedtime and wake-up time on weekdays and weekends.
Establish a consistent bedtime routine and ensure the child wears comfortable sleepwear, including absorbent diapers for infants.
Encourage the child to fall asleep independently.
Avoid bright light during sleep time.
Keep electronic devices (including TVs, computers, and phones) out of the bedroom and limit overall screen time before bed.
Maintain a regular daily schedule, including meal times.
Create an age-appropriate nap schedule.
Encourage physical activity and time spent outdoors.
Avoid foods and drinks that contain caffeine (including soda, coffee, and tea).

Recommended Sleep Duration by Age
The sleep medicine community recommends the following amounts of sleep:

Set regular times for falling asleep and waking up.
If daytime napping is a habit, do not exceed 45 minutes per day.
Avoid smoking and excessive alcohol consumption for at least 4 hours before bedtime.
Avoid consuming caffeine 6 hours before bedtime (e.g., coffee, tea, many soft drinks, cocoa).
Avoid heavy, spicy, or sugary foods 4 hours before bedtime — a light snack is acceptable.
Engage in physical activity, but not right before bedtime.
Use comfortable bedding.
Maintain a suitable room temperature for sleeping and ventilate the room.
Eliminate all unnecessary noise and light.
Use the bed only for sleeping and sexual activity. Avoid using the bed for work or general leisure activities.