To feel completely rested, school-aged children should get at least nine hours of sleep each night, according to the University of Michigan Health System. If your child resists going to bed, has trouble settling down or frequently gets out of bed because he wants to stay up longer, you may suspect that he isn’t getting the rest he needs. Adopt a set of bedtime rituals and techniques to help your child stay in bed and get a good night’s sleep.
Step 1
Develop a bedtime routine to prepare your child to go to sleep. Give your child a 15-minute warning so she can finish playing and prepare for bedtime activities. Give her a bath, brush her teeth and let her choose a security item, such as a stuffed animal, blanket or a parent’s sweater. Complete the routine with a calming song or bedtime story so she won’t feel too wound up to stay in bed.
Step 2
Put your child to sleep at the right time. Observe your child in the evening to discover what time he appears drowsy. If he usually seems fatigued at 7:30 p.m., for instance, begin his bedtime routine at 6:30 p.m.--if you wait until 7:30 to start the routine, he may get his second wind by the time he hops into bed.
Step 3
Encourage your child to talk about her fears if she’s too scared to stay in bed after you leave the room. Discuss the anxiety as you’re completing the bedtime routine so she’ll feel reassured when it’s time to go to sleep. You can also let your child use a nightlight or leave the door open for a greater feeling of security.
Step 4
Remove playthings from your child’s bed that might keep him awake. Letting your child sleep with too many toys can turn bedtime into playtime, which may lead him to get out of bed to continue the activity.
Step 5
Offer to check in on your child five to 10 minutes after you put her in bed to prevent her from getting out of bed to see you. If your child leaves her room before you return to check on her, the Mayo Clinic suggests taking her by the hand and placing her back in bed immediately. Remain calm and repeat the process until she falls asleep—do not get into bed with her or she won’t learn to fall asleep without you.
Tips and Warnings
- Instruct everyone else in the house to switch to quiet activities at your child’s bedtime. Your child may get out of bed to join the “fun” if he hears you laughing, watching television or playing games, for instance.
- Consult a physician if your child continues to struggle with staying in bed or has frequent nightmares or insomnia. The Arkansas Children’s Hospital recommends searching for possible medical reasons for the sleep disturbances that may be treatable with family training, medication or behavior modification.
Things You'll Need
- Comfort item
- Nightlight
References
- University of Michigan Health System: Sleep Problems
- Mayo Clinic: Child Sleep, Put Preschool Bedtime Problems to Rest
- Arkansas Children’s Hospital: Sleep Problems Diagnosed and Treated
- North Dakota State University: Parenting Preschoolers, Routines for a Reason
- University of Missouri Extension: Sleep Soundly
