With so much to keep young minds busy, it can be a bit challenging for children to get to sleep and actually stay asleep through the night. Especially important for children who are of school age, getting enough sleep can help children to concentrate. If bedtime has become something to dread for both you and your child there are several things that can be done to help your child sleep better.
Step 1
Put your child to bed at the same time every night. By creating a routine your child's internal clock can adjust to the schedule and your child will begin to feel tired when bed time draws near.
Step 2
Feed your child a small snack before bed each night. A glass of warm milk, a piece of cheese, or a small piece of turkey all contain the natural chemical tryptophan, which can help to make your child feel sleepy. Your child is also less likely to wake up from becoming hungry if he goes to be with something in his stomach.
Step 3
Cut out the caffeine halfway through the day. Too much caffeine late in the day can make it difficult for your child to fall asleep and stay asleep.
Step 4
Allow for a wind-down period as bedtime draws near. Turn off the television and any other electronic devices and avoid letting your child get too hyper within the last hour before going to bed. Increased adrenaline can make it harder for your child to sleep. A warm bath can help your child to become relaxed before going to bed.
Step 5
Limit your child's intake of fluids in the hour or two before going to bed. A full bladder can cause your child to wake up during the night to go to the bathroom. Waking up during the night can interrupt good sleep leaving your child tired the next day.
Tips and Warnings
- Ill-fitting pajamas, pain or discomfort from gas teething or earaches, or loud noises can all be factors in your child not sleeping well. Try to pinpoint any potential problems and fix them if you can. If nothing seems to help and your child continues to have trouble falling asleep or staying asleep, talk to your child's pediatrician to rule out any possible medical problems that may be an underlying cause.
Things You'll Need
- Warm milk
