Children over the age of one need anywhere from 10 to 14 hours of sleep each day in a combination of naps and nighttime sleep, according to the National Sleep Foundation. While most parents understand the importance of children getting a good night's sleep, children don't always fall asleep quickly. The University of Michigan Health System points out that behavioral techniques are safer than turning to sleep medications for help, making natural methods of sleep training a better choice for children.
Step 1
Play with your child during the day and ensure that he gets at least one hour of physical activity on a daily basis, as recommended by the Centers for Disease Control and Prevention. When your child stays up past his bedtime, it could be that he's simply not tired after a sedentary day. Physical activity helps to keep him healthy and expend his energy so he's ready for sleep at bedtime.
Step 2
Institute a consistent bedtime routine that lets your child know when it's time for sleep. Include calming activities and reduce video screen time during the routine. Appropriate activities include taking a warm bath, reading books or engaging in quiet play, such as puzzles. When you begin the routine 30 minutes to an hour before bed, your child knows it's time to calm down.
Step 3
Place your child in her bed to sleep and avoid rocking her to go to sleep or allowing her to fall asleep elsewhere. While it may be a welcome relief when she falls asleep in the car, carrying her into her bed causes potential panic and disruption when she wakes up and doesn't know where you are. Teach your child to sleep in her bed to prepare her mind for sleep when she climbs under the covers at night.
Step 4
Install a white noise machine in your child's room to help mask other household sounds that keep your child awake. If you don't have a white noise machine, use a humidifier or a stereo turned to static to drown out voices, TV noises and other sounds.
Step 5
Offer your child a comfort object to help her learn to self-soothe. A stuffed toy, blanket or special pillow is likely to soothe your child, as long as it doesn't pose a suffocation risk or make noise that could be distracting.
References
- National Sleep Foundation: How Much Sleep do We Really Need?
- "Parents"; 10 Tips for Helping Your Child Fall Asleep; Kristen Neufeld; Nov. 2003
- University of Michigan Health System; Sleep Problems; Nov. 2010
- PsychCentral; Hints To Help Kids Get Enough Sleep; Margarita Tartakovsky
- CDC: Physical Activity for Everyone
- University of Michigan Health Center: Sleep Problems
