One common concern I hear over and over again is parents having trouble getting their child to go to bed, stay in bed and fall asleep. For young children this can be a symptom of separation anxiety which is a common developmental stage. Sometimes sleep problems are a result of anxiety or poor sleep habits. Some children just don’t want to miss out on what is going on.
The best way to minimize common sleep problems is to have a consistent and enjoyable bedtime routine. This routine should start at the same time every day. The routine can consist of a light healthy snack, bath time, reading stories, listening to calming music or perhaps a back rub. This is a great time for physical touch and to talk to your child about their day and saying prayers. It’s calming if the routine is the same every night, and the child knows what to expect. If your child is still taking naps, it’s important to keep their nap time as regular as possible as well.
For all children and especially those who have trouble falling asleep I suggest no television or “screens” (computers, video games etc.) for an hour before bedtime. These activities stimulate the brain and make it harder to fall asleep.
What your child eats and drinks can affect their ability to fall asleep. Avoid beverages with caffeine. Make sure your child has a balanced evening meal including some lean protein, avoid foods high in sugar
Getting lots of physical activity also helps a child sleep better, however you don’t want this to be in the 2-3 hours before bedtime.
Your child’s bedtime environment should be the same each night (cool, quiet and dark).
I know life is busy and can be unpredictable. However sleep is essential to your child’s health and growth. Children who get enough sleep function better and have fewer behavioral problems. Those benefits are worth some effort in changing your daily routine!
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