“Any kid will run any errand for you if you ask at bedtime” ~ Red Skelton
All children need a good night’s sleep. Sleep is vital for physical growth as the growth hormone is only released during sleep. As parents, we also need our children to have a good night’s sleep; “adult time” is crucial for our own well-being. Almost all children resist going to bed at some point and research has shown that 30-40% of normal children have trouble going to sleep and develop strategies to put off going to bed. Here are some tips which might help:
Consistency:
- First of all decide on a bedtime, keeping in mind your child’s individual needs for sleep, as well as their age. Let your child know their bedtime.
- Be consistent about sticking to the bedtime, or your children will constantly test it.
- Do allow OCCASSIONAL lapses but only under very special circumstances and make sure your child knows that a later bedtime is a special privilege
Routine:
- Establish a winding down routine and stick to it. Bedtime rituals are reassuring for children and help them to calm down and reduce resistance to falling asleep. Routine could include:
- Appropriate snack, or warm milky drink.
- Bath time and brush teeth.
- Listen to calming music.
- Read a story, or sing a lullaby.
- Give a warning – “In 15 minutes it will be time to have your bath/go to bed” or “When we’ve finished this story it will be time for bed”. Be firm and ignore any protests.
When your child is in bed:
- Give them your final goodnight kiss and leave their room.
- If they call out, whine or cry, ignore them (unless they’re sick or extremely distressed).
- If they leave their room, calmly take them back immediately, without any discussion or telling off.
- Check back – if your children often call out, or leave their room, make a “check back agreement” with them – tell them if they don’t call out, you’ll check in on them in 5-10 minutes to see how they’re doing. Telling them you’ll check back reassures them and prevents them from keeping themselves awake by repeatedly calling out.
Extra ideas:
- Use a night light or comfort object – a soft night light is helpful for children afraid of the dark and a comfort object, such as a stuffed animal or special blanket, can provide a sense of security when falling asleep.
- Use a sticker chart to encourage children to go to bed without a fuss (and stay there). Keep the chart close to their bed and put the sticker on each morning.
- Remember – praise, praise, praise.
