Health Information

Rise 6-30, going to bed 20-00: daily routine for a child 7-12 years old


The changes began about a month ago with the fact that the daughter began to get up without mood in the evening sleep, yawn, as if she wants to go to bed already at night. it's before 18:00. At night they began to get up 2-3 times instead of 1, as was the last 2 months. I tried to leave two daytime sleeps, but longer ones and to put them earlier. At the same time, the night’s sleep became better, but the child stopped swimming, clings to me with both hands and complains as soon as he sees a bath with water. They tried to bathe earlier - the same story. It’s been like this for about two weeks now. The third afternoon nap, that is, then no. And the last few days completely ceased to understand her daughter. (She doesn’t bathe in the evening, cries while feeding at bedtime. I put it down about eight, wake up in an hour and a half, and then a couple of times a night, get up at 5: 30-6: 30. Before, when I woke up at night, I just grunt a little, squeaks once and all, now he gets up on all fours, sways and weeps. That night she didn’t even have time to fall asleep between her awakenings. Yesterday she had a neurologist and pediatrician. No abnormalities, no teeth, no gums, no swelling. I’m thinking about what’s been happening the last week, ten days ago and the first lure, zucchini. We reached 80 grams. On the second day of feeding, there was a chair five times, then there was no chair for three days, on the fourth night we went to the toilet, on the first moody night, by the way, then we went with a candle in the evening, yesterday and today five days ago, she fell from the sofa with her back to linoleum, both were very scared, cried for a long time, sobbed, but the pupils were normal, there was no vomiting, they behaved as usual that day, there weren’t even any bumps, just a little from the rope with a small cross abrasion on the neck. The next day, a girlfriend came with a child of 1.5 years, in the evening. That night it all started. Yes, one more thing, the last two nights, the diaper has been flowing through from being wet. Previously, the night did not have to change. Maybe, of course, from the fact that more often we hang on the chest. The pediatrician simply answered me all this: "Growing", and that’s it. Help to understand what is bothering the child and how to establish the regime again, thanks

What is the daily routine for a schoolchild

Last time, we found out how much sleep your child needs - according to the norms established statistically, as well as based on his individual needs for sleep. And they chose the time of the rise, which will be unchanged throughout the week, no matter whether it is a weekday or a weekend. We continue to provide the child and the whole family with a healthy sleep, which will help him to study better at school, and his parents - less nervous.

How to make a daily routine for a child

Once you have set the time to rise, determine what time the child will always eat. Nutrition helps to adjust the biological clock. If your child attends school or kindergarten, schedule meals at home at the same time as there to ensure a stable diet.

Nutritionists recommend six small meals throughout the day for children, each of which includes some protein, carbohydrates, fats, and fruits and vegetables. These meals should be distributed at intervals of two and a half  three hours. Therefore, if the child has breakfast at 7:00, the second breakfast should be at 9:30, and lunch at noon.

Turn on day mode time for physical activity. Best of all, if after waking up, a boy or girl can go outside and run under the rays of the morning sun. It is also necessary to set aside time for active games in the afternoon, towards evening. You should not actively move in the evening in the dark, especially with artificial light, which interferes with the production of melatonin - the sleep hormone that tells the body that it is time to sleep.

If your child is not even five, set time for daytime sleep. Babies can be ready for their first day's sleep just 45 minutes after waking up. Toddlers under the age of one and a half years often need a two-day nap. The first dream should begin 2.5-3 hours after waking up or four hours if the baby sleeps once a day.

In preschoolers, daytime sleep should usually begin about five hours after rising. After lunch, there is a natural decline in energy, so at this time it's good to take a nap for everyone, even you. Optimally, if daytime sleep ends no later than three to four o'clock in the afternoon (except for babies who need a short 30-minute rest at about 17:00).

When planning a day's sleep for a child, do not forget to yourself. It was found that a short, maximum 20-30 minute sleep not only improves concentration for the rest of the day, but also protects against heart disease.

Now set the time for going to bed. For example, if your preschooler wakes up at 7:00 and sleeps for an hour and a half in the afternoon, he should go to bed at about 20:30 to collectively receive the 12 hours of sleep he needs. If a school-age child gets up at seven in the morning, he should go to bed between eight and nine in the evening. Keep in mind that this is the time of falling asleep, and not beginning to prepare for bed - that is, at eight or nine in the evening the child should already be in bed and sleep.

Finally, determine the time to start preparing for bed. For all evening procedures and the process of falling asleep usually takes from 30 to 45 minutes.

Below are examples of daily routines for children of different ages and adults, taking into account different times of awakening.

Examples of daily routines for children

shi from year to half
Torah years
shi from semi-
torus up to three years
nicks (3-5 years)
Nicki (6-12 years old)
sprouts (13–19 years old)
daily consumption
a dream, an hour.
Daytime sleep9:30–11:00
Daytime sleep14:00–15:30*11:30—14:3012:30—14:00Restore-
full sleep *
full sleep *
full sleep *
High tea15:3015:3015:3015:3015:3015:30
Various activities15:30—17:0014:30—17:0014:00—17:0012:30—17:0012:30—17:0012:30–17:00
Various activities18:00—19:1518:00—19:1518:00—19:4518:00—20:0018:30—20:3018:30–21:00
The beginning of going to bed (with a light snack)19:0019:1518:00 without a day's sleep, 19: 15–19: 30 with a daytime sleep20:0020:4521:15
Falling asleep19:3020:0019:30 without a nap, 20:00 with a nap20:3021:1521:45
Total amount of sleep, hour.1413,51210**9,258,25

* The duration of restorative sleep is 20-30 minutes.

** Children of primary school age need approximately 11 hours of sleep, so set them to go to bed at 20:00.

*** The onset of puberty shifts the melatonin production cycle to a later time. If possible, choose a school with classes starting at 8:30 or later so that the teenager is not forced to go to bed early when his body and brain are physiologically not ready for bed. Before going to bed, turn off all electronic devices and night lights that can inhibit the production of melatonin.

Watch first, then set the mode

Of course, these are just examples. You need to develop your daily routine that meets the needs of your family, and adjust it as necessary. If your baby starts to go to bed earlier, but still has to wake him up in the morning, try to put him to bed 15 minutes earlier for five to seven days. Move his bedtime to 15 minutes every five to seven days until he begins to wake up on his own.

If the child cannot fall asleep for more than 45 minutes, move the bedtime to a later time. The average time to fall asleep is from 27 to 35 minutes. A good way to determine the optimal sleep mode for your child and the whole family is to keep a sleep log for several weeks.

Audrey found this method extremely useful. Here is what she wrote to me after a private consultation:

“You advised me to record the time when a child wakes up, sleeps during the day, plays, eats, goes to bed, etc., and then based on this draw up a daily regimen suitable for our family. The daily regimen is a terrific thing! Now that I I hear, “I don’t want to sleep!”, “Now I’m not hungry!”, I’m just referring to the regime. We have no reason for many conflicts. Yes, it took me almost three months to accustom the child to the schedule, but it works! I I insist on strict adherence to the regime and correct it a little every few months, then that the child is growing and changing. I realized that I can’t change the daily routine of the child as I please. "

Thus, a stable daily regimen that helps regulate the functioning of the internal biological clock is the key to a sound, healthy sleep.

Compliance with the daily routine requires you to schedule various classes and activities, including visits to the doctor, for a time that does not interfere with the child's daytime and nighttime sleep. If a friend invites you to meet in the park at 14:00, you can easily tell her: "Let's meet at half past three, after a day's sleep."

How long will it take to establish a new daily routine

Working with families over the years, I found that parents should get up a little earlier than the children in order to be able to devote themselves to them for a few minutes before taking care of the child. Eating at the appointed time for everyone allows you to get rid of the feeling that you are a cook in a public dining room. If one of the parents comes home late, instead of a general dinner, you can arrange a family evening "snack". After preparing for bed, some parents prefer to lay each child separately. Others believe that general preparation and going to bed is a more effective method with young children.

Adjusting the biological clock takes time. Progress becomes noticeable no sooner than after three to six weeks. Also be prepared for the fact that approximately seven to ten days after you begin to implement the daily regimen, a sharp deterioration may occur. I don’t know why this is happening, but complications happen in most cases. Perhaps the reason is that at this moment the old system collapses and a new one begins to line up in its place. During such a sudden recession, in no case do not refuse to comply with the regime. You are doing everything right. Go on.

When you establish a stable regime of the day and observe it seven days a week, you attract Mother Nature herself as assistants. Now your child’s brain clearly knows when to sleep and when to stay awake, and easily switches from one state to another - at least in most cases. An unexpected failure in this debugged mechanism is a clear sign of a problem. Perhaps the child is sick, experiencing stress, experiencing a development crisis, or something else is happening.

Approximate daily routine for children 6-7 years old

07.00 - It's time to get up.
07.00 – 07.25 - Teach your child to wash and brush his teeth every morning, then gymnastics and cleaning the bed
07.30 – 07.40 - Morning meal,
07.40 – 07.45 - dressing,
07.45 – 08.30 - The road to school,
08.30 – 12.50 - School time,
12.50 – 13.25 - Homecoming,
13.30 – 13.40 - Lunch meal
13.40 – 14.40 - The child should rest after school. It can be either a nap or a walk on the street.
14.40 – 16.00 - If your baby is already more or less independent, this time is best spent playing with friends.
16.00 – 17.20 - Time for lessons. For more productive work, it is best to take a short break every 45 minutes.
17.25 – 19.00 - Devote time to your child. You can ride bicycles in the evening, take a walk in the park or just have a good time at home (if the weather is bad).
19.00 – 20.00 - Time for personal studies. The child can devote this hour to his interests: modeling, applique, embroidery, drawing.
20.00 – 21.00 - We have dinner, after - taking water procedures before going to bed, preparing for bed.
21.00 - Hang up.

If you take the regimen seriously, this will ensure your child’s good working ability, health problems will be less likely to bother, and, of course, he will not be very tired at school. Indeed, for good study, first of all, you need the right attitude and a healthy body.

Arguments against the daily routine:

Practical: the routine is not suitable for the youngest children, and it is not feasible at an older age,

Physiological: the child’s body intuitively understands its own needs, in the mode there is no need,

Psychological: the ideas of the regime are a legacy of the Soviet past (similar to the close swaddling of babies), which means they are false and outdated,

Ideological: the child is a creative, open personality, he is individual and unique, and the daily routine sets the framework and accustoms one to live by the standard.

Despite the fact that both pediatricians and psychologists have moved away from the harsh childcare methods described by Bejamin Spock half a century ago in recent years, experts are still unanimous in the view that children need a regimen.

Advantages of observing the daily routine:

1) adherence to the regime by the child is the guarantee of his health (timely eating, compulsory walks, the necessary amount of sleep, etc.),

2) according to doctors, the regimen strengthens the immune system - the subconscious mind assumes that everything has its time: eating, sleeping, walking, and the body adjusts - the sleep becomes deep, the appetite is good,

3) linking cases with time gives rise to predictability, the regime helps to avoid chaos, fuss, helplessness, surprises, which, in turn, makes children calmer and more confident,

4) if the child is used to living according to the regime, then the parents do not need to constantly give instructions,

5) the mode helps children adapt in the new environment (kindergarten, school),

6) the daily routine contributes to the development of self-discipline, which will certainly help the child in adulthood,

7) thanks to the regime, more time is devoted to unregulated activities, since the necessary and mandatory are performed “on the machine” (similar to the “fly lady” approach).

Thus, the daily routine is not a strict schedule for completing certain tasks, but a simple way to meet all the basic needs of the child.

The mode of the newborn is not built right away. It is especially difficult for a breastfed baby to build a regimen, since the mother cannot control how much milk he eats at each feeding. Sometimes the baby will wake up earlier and ask for more breasts, on other days it can oversleep longer than usual. But if you try every day, at least in general terms, to follow the same schedule, then gradually the regime will be established and your life will become more predictable.

The order is a flexible concept. As a child grows up, it can and should change. The transition to a two- and then a one-day nap, the introduction of complementary foods, and later - admission to kindergarten and school are stages that significantly affect the daily routine. Naturally, each family will have its own regime, but still, many young mothers would like to focus on something.

Below we offer approximate routines for children of different ages. However, you should not be upset if you fail to comply with the regime. So, your child is simply not ready to live according to the schedule, and you need to wait until he grows up a little.

Approximate daily routine of a child up to 3 months

6.00 - Awakening after a night's sleep and the first feeding
6.00-7.00 - Wakefulness
7.00-9.00 - Sleep
9.00 - Second feeding
9.00-10.00 - Wakefulness
10.00-12.00 - Sleep (can be combined with a walk)
12.00 - Third feeding
12.00-13.00 - Wakefulness
13.00-15.00 - Sleep
15.00 - Fourth feeding
15.00-16.00 - Wakefulness
16.00-18.00 - Sleep (can be combined with a walk)
18.00 - Fifth feeding
18.00-19.00 - Wakefulness
19.00-20.45 - Sleep
20.45 - Carrying out hygiene before bedtime (bathing)
21.00 - Sixth feeding
21.00-6.00 - Night sleep
24.00 or 3.00 - Seventh feeding

The above clock feeding scheme is suitable mainly for children who are breast-fed. With natural feeding, night feedings should not be avoided, as they are very important for stimulating lactation. The number of breastmilk feeds at this age can be significantly more than seven, and this should not be scared.

Approximate daily routine of a child from 3 to 6 months

6.00 - Awakening after a night's sleep and the first feeding
6.00-7.30 - Wakefulness
7.30-9.30 - Sleep
9.30 - Second feeding
9.30-11.00 - Wakefulness
11.00-13.00 - Sleep (can be combined with a walk)
13.00 - Third feeding
13.00-14.30 - Wakefulness
14.30-16.30 - Sleep
16.30 - Fourth feeding
16.30-18.00 - Wakefulness
18.00-19.00 - Sleep (can be combined with a walk)
19.00 - Fifth feeding
19.00-20.45 - Wakefulness
20.45 - Carrying out hygiene before bedtime (bathing)
21.00-6.00 - Night sleep
23.00 - Sixth feeding

At the age of six months, the baby usually sleeps three times a day, and the intervals between feedings increase to 4 hours. Usually, in the period up to a year, pediatricians are not talking about the regimen of the day, but about the so-called "daily rhythm", taking into account the needs of the child in sleep and food. In the intervals between sleep and meals, it is necessary to do gymnastics and massage with the child (at least half an hour after eating and 1 hour before sleep), games (active and calm). Compulsory walks (4-5 hours per day): depending on the "addictions" of the child - during daytime sleep or during wakefulness.

Approximate daily routine for a child from 6 to 9 months

7:00 - awakening, morning toilet, first feeding
7.00-9.00 - Wakefulness
9.00 - 11.00 - Sleep
11.00 - Second feeding
11.00-13.00 - Wakefulness (can be combined with a walk)
13.00 - 15.00 - Sleep
15.00 - Third feeding
15.00-17.00 - Wakefulness (can be combined with a walk)
17.00-19.00 - Sleep
19.00 - Fourth feeding
19.00-21.00 - Wakefulness (calm games)
20.30 - Bathing
21.00-7.00 - Night sleep
23.00 - Fifth feeding

By about a year, most children go to a single daytime sleep. Pediatricians are advised to take into account the biorhythms of the child and adjust the regimen.

Approximate daily routine of a child in 1 year

8:30 - awakening
9:00 - breakfast
9: 30-11: 00 - games, communication, gymnastics
11: 00-12: 30 - walk
12: 30-13: 00 - lunch
13: 30-15: 30 - daytime sleep
16:00 - afternoon tea
16: 30-18: 00 - walk
19:00 - dinner
21:00 - late dinner
21:30 - night sleep

Such a regime with minor changes lasts up to about three years - the age of admission to a kindergarten. A few months before the start of the visit to the garden, the regime should be adjusted as close as possible to the "Sadikovsky" one, so that it is easier for the child to adapt. Pediatricians are advised to observe the regime not only on weekdays, but also on weekends.

Approximate daily routine of a child at 3 years

7:30 - waking up, morning toilet
8:00 - breakfast
8:30 - 9:30 - classes, games, gymnastics
10:00 - lunch
10: 30-12: 30 - walk
12:30 - lunch
13: 00-15: 00 - daytime sleep
15:30 - afternoon snack
16: 00-16: 30 - games, classes
16: 30-18: 00 - walk
18:30 - dinner
19: 00- 20:00 - calm games, classes
20:00 - preparation for bed, swimming
20:30 - night sleep

The next most important milestone in a child’s life is admission to school. The daily routine of a first-grader directly depends on the school schedule and the schedule of additional classes: most schoolchildren attend creative clubs and sports sections. It is important to ensure that the child gets enough sleep, spends enough time in the fresh air, does homework not “looking at night”, but in advance, manages to not only learn, but also play, and devote time to hobbies and favorite activities.

Approximate daily routine of a child at 7 years old

7:00 - rise, charge, breakfast, road to school
8: 00-12: 00 - classes at school
13:00 - lunch, rest, free time
14: 00-15: 00 - homework
15:30 - afternoon snack
16: 00-18: 00 - walk, visit to sports sections
19:00 - dinner
19: 30-20: 00 - games, and free time
20: 00-20: 30 - preparation for bed, water procedures
20: 30-21: 00 - reading at night
21:00 - sleep

How to accustom a child to a regimen or routine

(if for some reason the training did not happen at an early age, or if the routine has changed)?

1. Children are children, so in the process of learning game and competitive moments are very helpful - posters, schedules, flags, checkmarks in graphs, timers, original alarms, etc.

2. Try not to deviate from the regime even for the sake of circumstances (for example, due to the arrival of guests).

3. Consider the well-being of the child (if it is bad, then an adjustment is necessary).

4. Do not allow the replacement of games and walks with a computer, tablet or TV.

5. Start with yourself - if parents do not comply with the regime, then it is useless to accustom children to it.

Expert Opinion

Irina Kuzmina, psychologist: “It seems to me that parents who deny the regime of the day are simply mistaken about its absence, and doubts about its necessity are often based on stereotypes. The routine is “bad”, this is life “within”, “lack of creativity”, etc. And since every second child now raises his child as a creative person, the daily routine, in their opinion, does not contribute to this. However, I will explain: those parents who claim that they do not adhere to the regime and that it is not needed, most often do not notice that in fact their child wakes up and falls asleep almost at the same time, likes to play and walk at a certain time etc. Parents deny the "standard" mode and build on an unconscious level "their" mode of the day, which most often coincides with their routine.

The regime is undoubtedly needed. Firstly, any pediatrician will say that the daily routine is the basis of a child’s health, it’s not just temporary moments “what and when to do,” it’s what helps the child to develop and grow healthy. For my part, I’ll say that psychological health also depends on constancy. Imagine that your child (over one year old) falls asleep and wakes up at different times, respectively, and the number of hours of wakefulness he has is different, as a result - fatigue, the child is irritable, aggressive and prone to diseases. Secondly, the schedule disciplines and helps to achieve goals. For example, a child needs to learn to play the violin, time for classes appears in his schedule, and accordingly he comes to the goal with “small steps”.

By the way, the schedule is needed for both an adult and a child equally. At first, it is a little more necessary for the parents, since those whose children live “according to the regime” are more free in time. Then the routine is already needed by the children, especially when they go to kindergarten and school.

The basic rule of drawing up the daily routine is that the child and you should like it and like it! In the formation of the schedule, it is also important to take into account the biological clock of the child, not to “break” it. There is no “correct” routine; there is an approximate plan. For example, my husband and I belong to the category of people about whom they say that they live without a routine, although there is one. Our regime is built in such a way that we all get enough sleep, have time with children several times a day to walk, study, play and work in parallel. We have our own “conscious regime”.