Sleep Tips for Kids + A Peppermint Coffee Sugar Scrub Recipe

affiliate link disclaimer
Sleep Tips for Kids plus a Peppermint Coffee Sugar Scrub recipe

Last week I was invited to host and attend a seminar hosted by Radys Children’s Health Network and Children’s Primary Care Medical Group. Cleverly titled, “Good Night, Sleep Tight” the conversations of the night covered the topic of sleep. We were greeted by two local physicians who both chat a lot about sleep with their parents. Dr. Adrienne Lostetter is a pediatrician and member of the Children’s Primary Care Medical Group. And Dr. Rakesh Bhattacharjee is a pediatric pulminologist and director of the Sleep Center at Rady Children’s Hospital – San Diego.

Both tackled the topic of sleep as Dr. Lostetter covered typical sleep cycles and how to help our kids get to sleep. Dr. Bhattacharjee helped us understand the issues that arise when there are sleep problems (more on that topic later!). Then we had a little fun when Jimbo’s… Naturally! shared some fun sugar scrub recipes with us. Including an adapted version of my Vanilla Mint scrub that the attendees could make and take home with them! I share the peppermint coffee sugar scrub they demonstrated for us below!

Now I know that each kid is different, as is each kid’s sleep patterns. And each family is different too. While below is the advice of Dr. Lostetter, I do want to note that we have co-slept with all three of our kids. I feel that having them near me is the safest when they’re infants and my older two have since transitioned to their own beds in their own rooms easily and without issue. But more on that later!

Sleep Tips for Kids

Sleep Tips for Kids

from Dr. Adrienne Lostetter of Children’s Primary Care Medical Group

Infants & Toddlers

Infant sleep cycles may vary until about 6 months of age. Newborns can sleep about 16-17 hours per day but might only sleep in 1 or 2 hour chunks of time. As babies get older, they need less sleep. However, all babies are different – even each of your own kids are different!

The best sleeping surface is a firm mattress without all of those cute bumper pads and comforters. SIDS is a real concern at this age so make sure they are “back to sleep” in a safe crib.

Toddlers need plenty of sleep as well. About 11-12 hours of sleep a day, including naps, will help them grow up healthy. Like teens, children who don’t get enough sleep are more likely to be overweight or obese. They also tend to have tired cues and reading these can help prevent bedtime battles.


Preschoolers need 10-12 hours of sleep a night. Somewhere between ages 3-5, your child will likely stop nap time. This transition can be hard. To make it easier on both parents and kids, move their bedtime earlier slowly over time so they get plenty of sleep. Make sure to establish bedtime routines – kids thrive on routines.


For adolescents, 8.5-9.5 hours of sleep a night is recommended. Keeping a similar weekday and weekend schedule leads to less fatigue.

Teens who get enough sleep have a reduced risk of being overweight or suffering depression. They are less likely to be involved in automobile accidents and have better grades/higher standardized test scores. Most importantly, they will have an overall better quality of life.

You can find more tips on developing better sleep routines for kids here and a few bedtime tips here.

Peppermint Coffee Sugar Scrub

Peppermint Coffee Sugar Scrub

Combine all ingredients & mix well. Store in an air-tight container and enjoy in your next bath or shower. Should last 7 days in the shower.

Once you finally get your kids in bed, what’s the first thing you do?

5 Things That Keep Your Child From Sleeping

In our home one of the biggest struggles we have is sleep. From naptime to bedtime, sleep equals stress in this home. But with a few changes to our schedule, and advice from a sleep coach, we could easily change this around to a more peaceful outcome.

My buddy Kari over at Mommy to Elodie recently posted about her experience with sleep coach Lauren Boston and I must say that she gives me hope!

Lauren has kindly listed out a few things below that can help you troubleshoot just where you need to change things up. And with a sleep coach like her, I’m sure you’ll see a great improvement in your child’s sleep.

If you’ve experienced any of these items listed you may be interested in talking with Lauren more in depth to help change you child’s sleep for the better!

The 5 Things That Kept 
Your Child From Sleeping Last Night

1. Too late of a bedtime
Children need on average 10-11 hours of sleep at night for the first 9 years of their lives!Watch for your child’s sleepy cues in the evening (between 6-8pm, depending on their age). When they are rubbing their eyes, yawning or increasingly cranky these are good indications that it’s time for bed.

2. Nap deprivation
Too late of a bedtime and skipped short naps will create more night wakings and poor quality sleep – not to mention an overtired child! It might not be logical but its true! Sleep begets sleep. Make sure your child is having age appropriate naps so that they don’t get over-tired.

3. Your child was put down in his crib or bed already asleep
If you put your child to sleep by rocking, nursing, walking, bottle feeding or lying down with them, they become dependent on you to put them to sleep. When your child wakes during the night (we all do) they will expect the same thing from you in order to go back to sleep. Putting your child into their crib awake will help them learn how to fall asleep on their own.

4. Inconsistency is how you respond to your child during the night
If you are inconsistent in how you put your child to sleep and how you respond to them when they wake up, you may inadvertently create more crying! Consistency in sleep coaching is your key to success!

5. Underlying medical conditions 
Such as: asthma, allergies, reflux and sleep apnea. If you suspect your child is suffering from any of these conditions, talk to your pediatrician.


Lauren Boston is a Certified Gentle Sleep Coach and Postpartum Doula. She offers her sleep coaching services to tired parents all over the world.

Lauren was born in Los Angeles, raised in Canada, and now lives in San Diego with daughter Charlie, 2, and husband Jordan. When she’s not helping tired families you can find her enjoying time with her family, at the park, beach or enjoying other ‘San Diegan’ activities.

It Aint Always Rosy {Naptime}

Just about every mommy or parenting book out there says basically the same thing about naps. They’re important. And routine/nap schedules are key to a happy child. So if your child takes two naps a day you should make sure that they take those naps in the same place (or similar) at the same time daily. No alterations should be made so that they have the optimum environment for peaceful sleeping. And NO letting them sleep where distractions are bound to wake them up.

Try abiding by these rules when you have an infant who takes two (and sometimes three) naps and a toddler who takes one nap usually at alternating times. You’d get one grumpy toddler who’s cooped up at home because their sibling is sleeping during playtime. Enter our routine. In order to make everyone happy I’ve tried my best to work around this situation. And I think it works… for us.

We only do playdates in the mornings. That way M gets a cat nap before we leave (or while we’re out) and can take a longer nap when we come home and her brother naps. Staying home in the afternoons is no big deal since it’s getting hotter and hotter at that time. Now I’m trying to get E to nap later in the day so we can align the two naptimes together and Mommy can get some solid alone time to get work done.  You know… the cleaning, dinner prep, internet surfing, and work. Oh, did I let that third one slip? Mama needs some mindless entertainment too!

When M was taking multiple naps a day (read: more than two) I wouldn’t just stay home and let her sleep. She’d get her sleep in the car, in the ergo or in the stroller so her brother could go to playdates with his friends. I figured as long as she was getting at least some sleep she’d be good, right? Our plan seemed to be working.

Well now that she’s on two naps a day I am constantly resisting the urge to just stay home all day and let her sleep. Some days she gets only one good nap a day and others she gets woken up way before she can get a decent amount of sleep. It gets me wondering what really is best. A toddler who is happy and well socialized or an infant who has her solid, peaceful rest.

And then I have to also mention the fact that M still naps in her swing when we’re home. Or on me. We still haven’t attempted another go at getting her to sleep in the crib and I have been putting off letting her sleep in our bed like E did at this age because I don’t want her to get used to it. So I think I’m kind of setting myself up for failure. I need to just bite the bullet and start working on a naptime routine where both kids are sleeping in their rooms (don’t worry, E has that one down after 2+ years).

© A Crafty Spoonful - All Rights Reserved
It is OK to use one of my photos provided a link back and/or proper credit is given. It is NOT ok to copy and paste a whole post including instructions. Please do not remove watermarks or alter images in any way. Please contact me with any questions at