Few parent-child skirmishes are as frustrating as the daily bedtime battle. Whether your child complains of not being tired, wants to stay up to watch a television show or simply refuses to climb into bed, enforcing a regular bedtime schedule can pose a challenge for even the most patient parent. Yet helping your child receive adequate sleep is critical for keeping your child feeling and behaving his best. Knowing how to handle bedtime drama can lead to a restful night's sleep for both of you.
Step 1
Choose an appropriate bedtime for your child. According to the University of Michigan Health System, most school-aged children function best on 9 to 12 hours of sleep per night. Determine a bedtime that will allow your child adequate slumber before having to wake up for school or other morning obligations.
Step 2
Designate 1 hour of "quiet time" before bed. During this period, have your child engage in relaxing, non-physical activities such as reading, drawing or listening to soothing music. Avoid letting your child watch action-packed television shows or playing adrenaline-raising video games.
Step 3
Plan a 20-minute bedtime routine for your child to follow every night, including calm activities such as taking a bath, eating a small snack, brushing teeth and laying out clothes for the next morning. This will help your child transition from the stimulation of the day and prepare for sleep. According to the Center for Effective Parenting, a bedtime routine must be consistent in order to be effective, so encourage your child to perform the same activities in the same order each night.
Step 4
Remove distracting electronics--such as television sets or video games--from your child's room, particularly if your child stays up too late using them. Your child may have an easier time falling asleep when these items aren't within reach. For older children and teens, computers and telephones may be tempting to use late into the night, so keep them in an easily monitored location and set a curfew for their use.
Step 5
Enforce a consistent wake-up time. Regularly allowing a child to sleep in may encourage her to stay up later at night, making it difficult to establish a healthy bedtime.
Step 6
Address any underlying worries or anxieties your child may have about bedtime. If your child is afraid of the dark, consider installing a nightlight. If monsters or nightmares are a concern, let your child sleep with a comforting item such as a teddy bear.
Step 7
Reward your child for getting to bed on time through verbal praise, increased privileges or small age-appropriate gifts. The Cleveland Clinic suggests offering stickers, toys or breakfast treats for school-aged children. Focus more on rewarding good behavior than on reprimanding negative behavior.
Tips and Warnings
- Avoid giving your child caffeinated items such as coffee, tea, caffeinated soda or chocolate within 6 hours of bedtime. Regular physical activity can help your child release excess energy and feel adequately tired at night.
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