Sleep Secrets Unveiled: Strategies for Encouraging Your Child to Maintain a Good Sleep Schedule
New and Improved: Making Bedtime a Breeze for Tots
Whether you're a seasoned parent or a newbie, you know the struggle at bedtime. You sing lullabies, read multiple bedtime stories, and still... the midnight wakings. Here are Dr. Jason Sherman's tips to bring some peace to your child's nighttime routine.
The Mystery of the Missing Snoozes
Kids are bundles of energy and curiosity. When it's time to catch some Zzz's, they might wonder what they're missing out on, given you're still awake and about.
"Kids crave exploration and company," explains Dr. Sherman. "But what they desire and what they need are two different things. And what they need at night is sleep - lots of it."
Toddlers (age 12-24 months) should aim for 11-14 hours of sleep, including naps. Preschoolers (age 3-5) should aim for 10-13 hours.
That shut-eye is crucial for their growth, learning, behavior, memory, and overall physical health[6]. Plus, it'll make them less cranky!
Transforming Bedtime Battles into a Slumber Party
A structured routine and positive reinforcement can help your little one drift off to dreamland with ease. Here are seven tips to try:
Establish a Routine
Keep bedtimes consistent, creating a peaceful pre-sleep routine for your child. Routines could involve activities such as listening to quiet music, reading a book, taking a warm bath, or doing puzzles[7]. Make sure the last 10-15 minutes of quiet time is spent in their sleeping quarters, helping them associate this room with sleep[8].
Introduce the 'Sleep Fairy'
No Tooth Fairy? No problem! Welcome the Sleep Fairy, who visits and rewards children for their slumber skills. The reward doesn't need to be extravagant - a small trinket or a coin will do[8].
Sticker Charts
Incentive-based systems work wonders for strong-willed children. Sticker charts are a simple yet effective way of rewarding good behavior. If a child goes to bed and stays there all night, they receive a sticker[8].
Check-in
If your child expresses fear of being alone at bedtime, reassure them by promising a quick second check-in[8]. Delay the return visits to foster independence.
'Big Kid' Reminders
Toddlers love reminders that they're growing up. Remembering that "big kids sleep in their own beds" brings a sense of pride and responsibility to your little one[8].
Family Pictures
Keep a family picture in your child's room as a reminder of loved ones watching over them throughout the night[8].
Awake-Up Clock
Help your child understand the concept of time with a toddler alarm clock[8]. Set the alarm to turn green at an appropriate wake-up time, teaching your child to respect their sleep Schedule.
In conclusion...
Staying consistent is key to any habit change. "Changing any habit takes time," emphasizes Dr. Sherman. "Your child will learn new sleep habits if you communicate your expectations and stick to the plan."
Adopting these strategies will bring you and your child one step closer to peaceful, restful nights.
[1] Finn, N. (2020). Bedtime routines: Ruling the roost when it comes to child behavior. Retrieved from https://www.parents.com/toddlers-preschoolers/behavior/behavior-problems/bedtime-routines/
[2] Sleep Foundation. (2021). Toddler sleep regression: How to deal with it. Retrieved from https://www.sleepfoundation.org/workplace-sleep/toddler-sleep-regression
[3] Perrin, G. (2018). Featured Experts: Jason Sherman, DO. Retrieved from https://www.sleepfoundation.org/experts/jason-sherman-do
[4] Cotter, A. (n.d.). Going to bed: Tips on helping your child sleep. Retrieved from https://kidshealth.org/en/parents/bedtime.html
[5] Sleep Foundation. (2020). Ask the expert: Bedtime routine. Retrieved from https://www.sleepfoundation.org/articles/ask-expert-bedtime-routine
[6] National Institutes of Health. (2021). Sleep and Growth. Retrieved from https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/Pages/growth.aspx
[7] Mayo Clinic. (2019). Help your toddler sleep better. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/childrens-health/features/help-your-toddler-sleep-better/art-20048563
[8] National Sleep Foundation. (2018). Get Your Child Sleeping Through the Night with These 5 Tips. Retrieved from https://www.sleepfoundation.org/articles/get-your-child-sleeping-through-night-these-5-tips
- The sleep fairy, a new friend that rewards children for good sleep habits, could be a helpful addition to your child's bedtime routine.
- Incorporating activities such as listening to quiet music or doing puzzles as part of a pre-sleep routine could help create a peaceful environment, making it easier for your child to drift off to sleep.
- Using a toddler alarm clock can help your child understand the concept of time, teaching them to respect their sleep schedule and encouraging independent sleep.
- Encouraging a strong sense of family connection and love by keeping a family picture in your child's room could provide a comforting presence during sleep time.
