If you’re a parent,
you know the nightly challenge: to get your kids to go to bed -- and stay
there. It’s not easy, but it’s one of the most important things you can do for
them.
When children don't
get enough sleep, they have a harder time controlling their emotions. They may
be irritable or hyper, which is no fun for anyone. Kids who are always
sleep-deprived are more likely to have behavior problems, have trouble paying
attention and learning, and be overweight. So although it's not easy, it's
important to do all you can to help your child get the sleep she needs.
Regular schedules and
bedtime rituals play a big role in helping kids get sound sleep and function at
their best. When you set and maintain good sleep habits, it helps your child
fall asleep, stay asleep, and awake rested and refreshed. They can help take
the stress out of bedtime, too.
There are no
hard-and-fast rules for bedtime, and every child is different. What's important
is to build a routine that works for your family - and to stick with it. There are negative affects to children with lack of sleep. Here
are nine ways to get started.
1. Make sleep a
family priority.
Set regular go-to-bed
and wake-up times for the entire family and be sure to follow them -- even on
weekends. You can tell that children are getting enough sleep when they fall
asleep within 15 to 30 minutes of going to bed, wake up easily in the morning,
and don't nod off during the day.
2. Deal with sleep
troubles.
Signs of sleep
struggles include trouble falling asleep, waking up at night, snoring, stalling
and resisting going to bed, having trouble breathing during sleep, and loud or
heavy breathing while sleeping. You might notice problems in daytime behavior,
as well. If your child seems overtired, sleepy, or cranky during the day, tell
her doctor.
3. Work as a team.
It's important to
discuss and agree on a sleep strategy for your child with your spouse or
partner beforehand and work together as a team to carry it out consistently.
Otherwise, you can't expect your child to learn or change her behavior.
If you are starting a
new sleep routine for your child, make her part of the team by explaining the
new plan to her if she is old enough to understand. For a young child, try
using a picture chart to help your child learn the new routine, showing actions
like changing clothes, brushing teeth, and reading a book.
4. Routine, routine,
routine.
Kids love it, they
thrive on it, and it works. One study found that a consistent nighttime routine
improved sleep in children who had mild to moderate sleep problems. It helps
your child learn to be sleepy, just like reading in bed often puts adults to
sleep. It can also make bedtime a special time.
That will help your child
associate the bedroom with good feelings and give her a sense of security and
control. There is no single routine that's right for everyone, but in general,
yours should include all the things that your child needs to do before going to
sleep, including brushing teeth, washing up, putting on PJs, and having a snack
or drink of water. Your child may want to read a book with you, talk about the
day, or hear a story. Whatever you choose to do, keep the routine short (30
minutes or less, not including a bath) and be firm about ending it when it's
time to sleep.
5. Bedtime snacks.
Children may need
more than three meals a day to keep them going, so a small snack before bedtime
can help their bodies stay fueled through the night. Healthy options include
whole-grain cereal with milk, graham crackers, or a piece of fruit. Avoid large
snacks too close to bed, especially with older kids, because a full stomach can
interfere with sleep.
6. Dress and room
temperature.
Everyone sleeps
better in a room that is cool but not cold. A rule of thumb is to dress your
child basically as you dress yourself, keeping in mind that very young children
often kick off the covers at night and can’t cover themselves.
7. Sleep environment.
Make sure the bedroom
is dark and quiet and the noise level in the house is low. If your child does
not like a totally dark room, turn on a small night light, or leave the hall
light on and the door to the bedroom open.
8. Security object.
Bedtime means
separation, and that can be easier for kids with a personal object, like a
doll, teddy bear, or blanket. It can provide a sense of security and control
that comforts and reassures your child before she falls asleep.
9. One last thing.
Kids will always ask
for that one last thing - hugs, a drink of water, a trip to the bathroom, just
one more book. Do your best to head off these requests by making them part of
the bedtime routine. And let your child know that once she is in bed, she has
to stay in bed.
If she gets up, don't
react - simply take her by the hand and walk her back to bed. If you argue or
give in to requests, you’re giving her the extra attention - and delayed
bedtime - she wants. And don't give into the "just this one time"
pitfall. If you read one more story or let her stay up longer "just this
once," the bedtime routine you’ve built could come undone.
Source: https://www.webmd.com/parenting/raising-fit-kids/recharge/bedtime-routine-tips#1
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