Bedtime doesn’t have to be a
nightmare
(http://www.dramy.net/sleep.html) |
Bedtime
is a stressful time for lots of families. First some general tips.
·
Have a bedtime routine.
This
should be a process of calming down, relaxing and getting the child ready to go
to sleep. Kids, especially those with sleep difficulties, should go to sleep
the same time every night and wake up the same time every morning (this helps
their bodies know when it's time to be awake and when it's time to go to
sleep).
·
Avoid stimulating activities after dinner
(This
includes computer, videos, TV, and video games) If
your child has trouble making the transition, apply this rule to everyone in
the family, not just the child with the difficulty.
·
Make sure your child is tired at bedtime.
If
kids nap too long during the day or sleep too late in the mornings, they won't
be tired at bed time. This can be difficult if your child is in day care and
has specific nap times, but if you can shorten nap times this will help bed
time.
·
Use the bed only for sleeping purposes and a bedtime story.
Kids
with trouble sleeping need to view their bed only as place to sleep, not
somewhere to play (or jump).
·
Some parents find that letting children read in bed if they're not tired is
helpful.
You
can't force a child to be tired, but you can enforce bed time as quiet time. If
you do this make sure you use a very small light so that it doesn't keep the
child awake! As long as the child stays in bed quietly, you're on the way to
getting him to sleep. If the child won't stay in bed, he loses the privilege of
being able to read in bed.
·
Show confidence that your child will be able to sleep
It's
natural to want to comfort a crying child, but continuing to answer cries for
attention teaches her that she needs you to fall asleep (and gets her lots of
attention). Answer a crying child once to make sure everything is okay, then
express confidence that you know she'll be alright and you'll see her in the
morning.
·
DO NOT let the child sleep in your bed.
Once
you do this you'll have to work twice as hard to get him to sleep in his own
bed. Unless he is sick, don't lay down in bed with him either, another hard
habit to break .
|