It can be incredibly frustrating to deal with children staying up too late. Although most parents understand the importance of sleep to a child, it can be difficult to ensure that your child gets the appropriate amount of sleep when she refuses to go to bed. Luckily, there are ways you can get children to go to bed earlier so they can start getting the sleep they need and you can get the nighttime peace and quiet you deserve.
Step 1
Consider your child's natural circadian rhythm. Children have an internal clock that lets their bodies know when it is time for bed. According to Kim West, aka the "Sleep Lady" at ParentsConnect.com, if the child is forced to stay up later and misses this sleep window, it will be much more difficult to get her to fall asleep. Starting right after dinner, observe your child for sleepiness cues like yawning, rubbing eyes, crabbiness or a lower than usual energy level. These can signal your child's own optimal sleep window, and you should use that as a guideline to determine the appropriate bedtime for your child.
Step 2
Move gradually. If your child is used to going to sleep at 11, you may have a hard time getting him to go to sleep by 7 the next night. Instead, try to move the bedtime up gradually by moving it up 10 or 15 minutes each day until you reach the bedtime you desire.
Step 3
Consider waking your child earlier in the morning. Most parents are reluctant to do this, as they enjoy sleeping in themselves. However, gradually waking your child a little earlier each morning is an effective way at making him more tired during the day and more likely to be responsive to an earlier bedtime.
Step 4
Create a calming bedtime ritual. Baths, reading books, cuddling or spending time talking about the day are just a few options you could include in this ritual, but the key factor is to make sure it is relaxing and calming for both of you.
Step 5
Create an environment conducive to sleeping. The bedroom should be dark, quiet and free from electronic stimulants like television or computers if possible. It may also be useful to have the room be kept cool at night to allow for optimal sleep.
Step 6
Be firm and consistent. Your child may very well protest the earlier bedtime. Be firm about the bedtime and do not give in to these protests. If your child gets out of bed frequently, just keep returning him to bed as often as need. If he is old enough to know better, you may even consider doling out a punishment for not obeying. Once your child understands that you are not going to give in, he will be more likely to give up his bedtime battle and go along with your wishes.
Tips and Warnings
- If your child is still young enough to nap, you may want to consider adjusting or eliminating naptime to encourage an earlier bed time as well.
- Depending on their age, most children need at least 10 to 14 hours of sleep each day, according to the University of Michigan Health Systems. Not getting the appropriate amount of sleep can have serious consequences for children, including difficulty concentrating, problems at school, irritability and many other issues. Therefore, it is important you do your best to ensure your child is getting the correct amount of sleep each day.
