Parents should never underestimate the importance of sleep in the life of their child. All children need eight to 11 hours of sleep at night to function well and grow normally. Children who have problems sleeping throughout the night can usually overcome the difficulty with a little help from their parents. Best of all, developing a normal sleep routine requires no medical assistance in most cases.
Make Daytime Busy
Children of all ages who remain active during normal waking hours tend to sleep better when they go to bed at night. Therefore, parents should maintain a fairly busy schedule for their child to encourage more restful and regular nighttime sleep. Possibilities range from playing with infants and toddlers regularly throughout the day to requiring older children to participate in physical activities such as organized or casual sports. Parents should avoid keeping children too busy, however. Overstimulation and prolonged activity can make children overtired, which can make it more difficult for them to wind down and fall asleep at night.
Develop a Bedtime Ritual
Performing the same actions everyday around the same time near bedtime can establish a cue for infants and children alike that sleep time approaches. Such regularity can also become calming and relaxing, which helps their body get in the habit of preparing for sleep time as well. Some children benefit from rocking, a nightly bedtime story or wearing a favorite set of pajamas, for example. Yet, parents should not let the routine become too complex or time-consuming, lest it actually wind up their child instead of coax her to sleep.
Keep Regular Sleep Hours
Going to bed at the same time each night serves a similar purpose as a nightly bedtime ritual: establishing a habit that signals to your child and his body that the day is over and an extended period of sleep has almost arrived. The bodies of older children such as teenagers often change, too, causing them to naturally fall asleep and wake up later in the day. A regular bed time can help babies, younger children and teens get sufficient sleep on a regular basis. Allowing them to fall asleep when they feel like it can lead to irregular sleep that disrupts their functioning and growth.
Make Nighttime Dull
Many young children, especially babies, respond to stimuli they enjoy, often resulting in alertness and a desire for more stimuli. To counteract such engagement and to motivate your young child to remain in sleep mode, avoid spending too much time with her if she wakes up during the night. Parents should attend to immediate needs, such as thirst or a wet diaper. But, leaving the room dark and avoiding entertaining activities like singing can help children stay drowsy enough to fall back asleep quickly.
Use Aids When Necessary
Aids such as a pacifier or a favorite stuffed animal often help children get regular sleep, particularly when you need to leave a reluctant child alone so he will finally close his eyes and fall asleep. For example, giving your toddler his favorite stuffed animal before or after he gets in bed can become a useful part of his nightly bedtime ritual. Parents can even give children an aid when they wake up in the middle of the night to help relax themselves enough to become drowsy again.
