Children need sleep to grow and thrive. Sleep deprivation can cause a myriad issues including fatigue, academic problems, irritability, weight issues and hyperactivity. Because of the seriousness of these side effects, it is important to understand how to encourage healthy sleep habits in your child.
Choose Appropriate Bed Time
It is important to set and stick to an ideal bedtime for your child, according to the University of Michigan Health System. Evaluate your child, observing when he begins to show physical signs of tiredness—that is his ideal bedtime. Get all bedtime activities, such as brushing teeth, reading stories and singing lullabies done before that time. Waiting too long can cause your child to get worked up, making bedtime a difficult event.
Encourage Nap Time
Because becoming overtired at bedtime can make it more difficult for a child to fall asleep, the KidsHealth website suggests encouraging naptime. Young toddlers and preschoolers should aim for one to three hours of sleep during the afternoon. Although school-age children may still need a nap, it is not usually a possibility. Instead, adjust bedtime to an hour or so earlier.
Toddlers and preschoolers can make naptime a battle. Although you can’t force your child to sleep, you can insist that he sit quietly in his bed reading or playing quietly. The quiet time may very well lead to sleep.
Stick to Routine
Be sure to stick to a routine in the daytime and at night. The University of Michigan Health System encourages waking, feeding and playing with your child at the same time each day. It is important to teach children what to expect throughout the day. Entertain your child with a variety of activities, physical and intellectual.
At bedtime, consider bathing, cuddling, reading a story and singing a lullaby. Run a fan or vaporizer if your child is soothed by “white noise.” In addition, darken the room at bedtime, helping the brain understand it’s time for bed. Be sure that the routines are mobile so that your child can fall asleep no matter where you are.
