Toddlers (1-3) typically need 12-14 hours of sleep in a 24-hour period, some of which may be taken up with naps. [1] X Research source Preschoolers (3-5) may be phasing out naps, but still usually need a good 11 to 13 hours of sleep each night. [2] X Research source Grade-schoolers (5-12) will function best with 10 to 11 hours of sleep. Teenagers (13 and up) still need quite a lot of sleep, and should try to get at least 9 to 9 ½ hours of sleep each night. [3] X Research source
Decide when homework will be completed, when your child will bathe, by what time they need to be pajamas, and when your bedtime routine (stories, songs, etc. ) will start.
Sit down with him/her to create the calendar together, and have fun creating a poster or chart which outlines the schedule. Then be sure to put the poster in a prominent place (ideally near a clock) where you can together consult it throughout the evening.
Check in regularly with your older child so that you can together adjust his/her schedule as much as possible so that his/her sleep is kept a priority.
For example, while taking a warm bath is a relaxing part of many children’s nightly routine, your child may hate baths (or showers) with a passion. If so, consider scheduling bath-time right after dinner and before quiet play time, so that your child doesn’t have to endure it right before bed.
For example, give your child a five minute warning before bath-time, and then another five minute warning before you need to head to the bedroom for story-time.
For example, after your child has bathed and changed into pajamas, you can ask: “Now what do you want to do? Do you want to pick out your story or your bedtime buddies?”
For example, perhaps you’ll begin by reading two stories while cuddled up, will then sing your favorite lullaby or say your prayers, say your “I-love-you’s”, have your good-night kiss, and then lights out.
Use your imaginations, and try to find a way to make your child’s room and bed feel like a warm, inviting, magical place for sleep.
Little will he/she know that this magical formula is just water in a spray-bottle!
Be sure to ask your child about their dreams when he/she wakes up. You may even want to help him/her keep a dream journal that you can write and illustrate together. He/she may be more eager to fall asleep at night if he/she knows he/she will be able to make an entry in his/her journal in the morning.
If your child needs you to cuddle, rock, or sing him/her to sleep, he/she won’t be able to fall back asleep on their own during the night should then wake up. This is what is sometimes referred to as “sleep-onset association disorder”. [5] X Research source
Tuck both your child and his/her buddy, toy, or blanket into bed, and then reassure him/her that the toy will help him/her fall asleep.
You can then place a magical “spell” on the pillow that will guarantee your child will have good, fun dreams and restful sleep.
While your child may need an extra hour or so of sleep on the weekend, letting them sleep in much longer than that could make Sunday night (why won’t he/she fall asleep?!) and Monday morning (why won’t he/she wake up?!) unbearable. [7] X Research source
You can purchase white noise machines, download free or cheap white noise apps for a tablet, or even just plug in a simple fan.
Classical, instrumental music is a good choice, but be aware that some longer pieces have louder, more “stressful” movements that could wake your child up.
You could also consider putting drops of lavender oil into your child’s “monster spray” if you’re using that trick, as well.
Even so, your child may be uncomfortable sleeping in a completely darkened room. If so, you may want to select a nightlight together. You can also search for nightlights which turn off after a short period (usually 30-60 minutes). These often project scenes onto the ceiling (stars or favorite cartoon characters). You can place it next to your child’s bed so that if he/she wakes up in the night, he/she can easily turn it back on.
There’s no one ideal temperature for all people: some people rest more easily with the temperature turned low, while others prefer it to be slightly toastier. [11] X Research source Experiment with turning the temperature up or down depending upon how your child reports feeling, and make sure that your child’s pajamas are comfortable as well. [12] X Research source
You may have to get firm, though, and remove the pet if it looks like it is keeping or waking your child up. Switch out the real pet for a fluffy stuffed-animal substitute, and you should be fine.
If you have dogs that are prone to barking, try to keep them as far from your child’s bedroom as possible, or give them a chew toy or treat to distract them at least until your child is more deeply asleep. Having a source of white noise or soft music in your child’s bedroom can also help block noises from outside his/her room.
Work with your child to practice meditation, prayer, breathing exercises, or even singing to himself/herself so that he/she can learn to relax on his/her own, and hopefully fall asleep by himself/herself. [13] X Research source While it’s a good idea to practice these soothing techniques regularly (and during the daytime), practice with his/her before bedtime, and remind his/her to try them out if he/she wakes up during the night.
It’s possible that if you wait a few moments, your child will drift back to sleep by himself/herself.
Be sure to actually follow through and check in. If he/she is asleep—great! Be sure to let him/her know in the morning that you came back to give him/her another good night kiss, but that he/she was asleep already.
Stay firm (but loving) and consistent. You may have to repeat this several times, but your child will soon learn that he/she can’t buy extra awake time by sneaking out of bed.
If this is a new reward system, be sure to offer prizes after only a fairly short amount of time. If you make his/her work for a month before he/she will win his/her treat, he/she may lose focus and motivation.
When is he/she clearly troubled? When is his/her sleep issue a symptom of a bigger problem? When would he/she benefit from a longer cuddle or even a night in bed with you?
Good options are bananas, cereal, or a small peanut butter sandwich on wheat bread, which has the added benefit of protein, which can also keep your child’s tummy full longer.
The milk is a nice combination of carbohydrates and protein, which can help settle your child’s stomach and squash any hunger pangs. Also, serving the warm beverage in a favorite mug is comforting and soothing, which can also help explain why so many children respond well to this remedy. [19] X Research source To make the drink more appealing, you may want to add a teaspoon or so of honey to the heated milk, or try adding a few drops of vanilla extract.
In order to promote a healthier sleeping schedule, carefully examine your child’s diet and cut out any sources of caffeine. [20] X Research source Pay attention to the labels of all of their beverages and snacks: caffeine is sometimes found in surprising items, such as what you thought were “un-caffeinated” root beers, juices, or energy waters. Caffeine can also be found in some candy, ice cream, and cocoa drinks, so you many want to limit these treats.
Make sure that your child has a well-rounded diet, and be sure to check in with your child’s pediatrician before making any major changes.
Cherries: these are a good source of melatonin, which is the chemical that helps us regulate our sleep patterns. Jasmine rice: this rates highly on the glycemic index (how long it takes your body to digest the glucose (sugar) in the food. A higher score is better, meaning the glucose is released slowly into the bloodstream, making us less vulnerable to blood sugar crashes. Fortified cereals made with whole grains: search for cereals and grains which are a good source of complex carbohydrates. Quinoa, oatmeal, and barley are also good options. (good complex carbs) Bananas and sweet potatoes: besides being a good source of healthy carbohydrates, both of these contain good levels of magnesium and potassium, which can help relax muscles.
If your child needs to get up to use the bathroom shortly after being put to bed, he/she will have to start the falling-asleep process all over again. If he/she had managed to get a few winks of sleep in before waking up, then it could be all the much harder for his/her to go back to sleep after this “power nap”.
Offer your child just a small 2 to 4 ounce mug of milk, for example, or give him/her small sips of water.
This will help cut down on accidents and hopefully allow your child to stay asleep longer without a full bladder.
Some research has indicated that exercising at a moderate intensity for at least thirty minutes early in the day (preferably in the morning) can positively impact the length and quality of a person’s sleep. [22] X Research source
Recent studies have indicated that yoga practice can lead to improved sleep. [24] X Research source
Help your child establish a clear homework schedule and create an organizing system to help him/her keep track of his/her homework and due dates. If he/she has a designated time and place to do him/her homework in the afternoon or evening, he/she will be less likely to go to bed with it unfinished.
Blue-light emitting devices, such as game consoles, computer screens, tablets, and smartphones are all “blue-light emitting devices,” and exposure to them is thought to interrupt our natural circadian rhythms (our natural sleep cycles). [26] X Research source Teenagers seem to be particularly sensitive to the sleep-disrupting effects of these devices. Make sure, then, that your child “unplugs” at least an hour before bedtime.
Once you’ve identified any underlying problems, be sure to work with your child to come up with coping strategies, meet with his/her teachers if necessary, and if the problem is severe, be sure to meet with your child’s pediatrician to get a referral for counselor.
If older family members do take part in activities a younger child enjoys after their bedtime, they should avoid talking about it and making the younger child feel left out. If your child persuades you to let him/her stay up later than usual one night, and you do activities he/she finds boring, he/she won’t be as tempted to stay up late another night.
