"Eight
Sleep Tips for Every Child"
The
following sleep ideas are of value to almost any sleeper,
regardless of age. These tips can bring improvement not only in
your child’s sleep, but also in her daytime mood and, last,
but certainly not least – improvements in your own sleep and
outlook as well.
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1
Maintain a consistent bedtime and awaking time seven days a
week.
Your
child’s biological clock has a strong influence on her
wakefulness and sleepiness. When you establish a set time for
bedtime and wake up time you “wind” your child’s clock so
that it functions smoothly.
Aim
for an early bedtime. Toddlers and preschoolers respond best
with a bedtime between 6:30 and 7:30 P.M, and most children will
actually sleep better and longer when they go to
bed early.
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2
Encourage regular daily naps.
Daily
naps are important since an energetic child can find it
difficult to go through a long day without a rest break. A
nap-less child will often wake up cheerful and become
progressively moodier, fussier or hyper-alert as the day goes
on, and as he runs out of steam. Moreover, the length and
quality of naps affects nighttime sleep – good naps equal
better night sleep.
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3
Set your child’s biological clock.
Take
advantage of your child’s natural biology so that he’s
actually tired when bedtime arrives. Darkness causes an
increase in the release of melatonin, the body’s sleep
hormone, and it is the biological “stop” button. You can
help align your child’s sleepiness with his bedtime by dimming
the lights in your home during the hour before bedtime.
Exposing
your child to morning light is like pushing a “go” button in
her brain — one that says, “Time to wake up and be
active.” So keep your mornings bright!
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4
Develop a consistent bedtime routine.
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Routines create feelings of security. A consistent,
peaceful bedtime routine allows your active child to
transition from the motion of the day to the tranquil
state required to fall asleep. A specific before-bed
routine naturally and easily ends with sleep.
An
organized routine helps you coordinate the specifics
that must occur before bed: bath, pajamas,
tooth-brushing. It helps you to function on auto-pilot
at the time of day when you are most tired and least
creative.
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5
Create a cozy sleep environment.
You
may have never given much thought to where your child
sleeps, but it can be one of the keys to better sleep.
Make certain the mattress is comfortable, the blankets
are warm enough, the room temperature is right, pajamas
are comfy and the bedroom is welcoming.
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6 Provide the right nutrition to improve sleep.
Foods
can affect energy level and sleepiness.
Carbohydrate-rich foods can have a calming effect on the
body, while foods high in protein or sugar generate
alertness, particularly when eaten alone. A few ideas
for pre-bedtime snacks are: whole wheat toast and
cheese, bagel and peanut butter, oatmeal with bananas,
or yogurt and low-sugar granola.
Vitamin
deficiencies that are due to consistently unhealthy food
choices can affect a child’s overall health, including
her sleep. Make your best effort to provide your child
with a daily assortment of healthy foods.
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7
Help your child to be healthy and fit.
Many
children don’t get enough daily physical activity. Too
much TV watching, coupled with a lack of activity
amounts to a sedentary lifestyle – which prevents good
sleep. Children who get ample daily physical exercise
fall asleep more quickly, sleep better, stay asleep
longer and wake up feeling more refreshed.
Avoid
physical activity in the hour before bedtime, though,
since exercise is stimulating and has an alerting effect
– so they’ll be jumping on the bed instead of
sleeping in it!
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8
Teach your child how to relax and fall asleep.
Many
children get in bed but aren’t sure what to do when
they get there! It can be helpful to follow a soothing
pre-bed routine that helps create feelings of
sleepiness. A common component of the bedtime ritual is
story time, and for good reason. A child who is
listening to a parent read, or tell a tale, will tend to
lie still and focus on the story. This quiet stillness
will allow him to become sleepy.
Commit
to working with these eight ideas and you’ll likely
see improvements in your child’s sleep, and yours too.
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For more information from Elizabeth
Pantley go to her website.
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Excerpted with permission
by McGraw-Hill Publishing from The No-Cry Sleep Solution
for Toddlers & Preschoolers (McGraw-Hill 2005)
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