Getting enough sleep is vital for a child’s health, growth and development. Proper rest helps a child develop memory, performance and alertness and children who sleep well are less likely to have behavioural problems or suffer with moods. Parents play a vital role in making sure their children get enough sleep and promoting good resting habits that will stay with them as they grow older. Here are some helpful hints and tips from the bedstar team:
Get into a Routine
Children will thrive on a routine sleeping ‘plan’, so try to follow a nightly routine. This will help your child relax, fall asleep and stay asleep until the morning.
A typical routine may involve:
• Finish meal a good 2-3 hours before bedtime
• Have a hot bath
• Put on bed clothes and brush teeth
• Read a short story to further relax your child
• Make sure the room is quiet, dark, cool and comfortable
• Put your child to bed
• Say goodnight and leave quietly
Keep Bedtime Consistent
Make sure you put your child to bed at the same time every night. Avoid things that will stimulate your child, such as videos, television, computer games or DVDs right before they go to bed. Recent studies have shown that television prior to bedtime can lead to difficulties falling and staying asleep. Keep the sleeping environment the same all night (e.g. light, room temperature).
Encourage Your Child to Fall Asleep by Themselves
Your child should be able to fall asleep without you being there. You should also avoid letting your children sleep in your bed, as recent studies have shown that you may put your child at risk of injury, particularly if they are very young or slight. A child who can fall asleep by his/herself will find it easier to fall back to sleep should they wake up in the night (meaning you won’t get disturbed – hooray!)#
Once Asleep, Stay Asleep
If your child wakes during the night and you constantly have to go into their room to help them get back to sleep, you are strengthening their link between your presence and good sleep. This is especially true of babies who are held when they wake in the middle of the night – they come to expect it. Unless your child has been ill, injured or clearly needs assistance, it is important that you stress to your child that they are expected to fall asleep by themselves.
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Hi we have been very consistant on a bed time routine which consists of washing up and getting p.j’s on then going for cuddles on the couch for about 30 minutes then up to bed and a short 20 minute story. This has worked up until recently. She will scream when we are done (she turned 3 in May). If and when she falls asleep on her own she will then wake at around 3am screaming for “mom” or “dad”. If we don’t go to her she will get out of bed and yell for us. We try to calm her, we will take her to the potty and, if she asks, we get her a sippy of water. Over the last couple of weeks once she wakes she will keep it up for over an hour. We are so frustrated with the sleep disturbance. We also have a 6 month old and as of yet the screaming has not disturbed her sleeping. We believed it was night terrors when it started because we could get her back down pretty easily but now she seems wide awake. Can you please help us. My husband want me to take her to the DR’s but I’m scared he’ll just recomend a sedative. I read your recomended bed time routine and will try it but I don’t know how it will help in the middle of the night.
Thanks
Vanessa