By the time your little one becomes a toddler, she'll need about 12 to 14 hours of sleep daily. A variety of factors might make it difficult for your toddler to fall asleep, however, including separation anxiety, night terrors or poor napping habits during daytime. A few natural sleep aids may enhance your toddler's sleep --- and give you a well-deserved break. Discuss your toddler's sleep habits with her pediatrician, who can give advice specific to your situation.
Protein and Whole-Grain Snack
A few crackers with some cheese might be just the sleep aid your toddler needs. Protein foods contain an amino acid called tryptophan, which your body needs to make the neurotransmitter serotonin, which, AskDrSears.com explains, induces sleep. Serving protein with a complex carbohydrate --- such as a whole-wheat cracker --- makes tryptophan more available to your toddler's brain. Carbohydrates also help to increase insulin, a hormone that increases the body's use of tryptophan. Stick to complex carbohydrates, such as a whole-wheat cracker, because refined carbohydrates are stimulating and disrupt sleep.
Regular Bedtime
Setting a consistent bedtime for your toddler might be difficult now that he's being more active and trying to assert his independence. But it's worth it if you want him to get a good night's sleep. Going to bed and waking up at the same time every day fortifies the body's circadian clock, which regulates sleep and wakefulness. It also becomes habit-forming for your child so he's less likely to resist going to bed and kick up a fuss.
A Security Object
A security object may be a blanket, furry toy or other item your toddler is very attached to, and it can be an effective natural sleep aid. For some toddlers, going to bed --- particularly in the dark --- may be a worrisome experience. A security blanket helps your child to feel safer about going to bed and also induces relaxation, which can enhance sleep quality. Even wearing a special pair of pyjamas can help.
A Sleep-Friendly Room
Distractions in your toddler's room such as toys, games or a television can make it more difficult for her to fall asleep. Make your child's room a calm, sleep-inducing environment. For instance, cover the windows with dark blinds or heavy curtains to block out light. Remove toys and games and turn on some white noise, such as a lullaby CD. The room should also be cool, not so warm that your toddler is sweating and turning and tossing from discomfort. An overhead fan can keep her comfortable and is also a form of white noise.
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