The boundless energy of children is admirable, but when it comes to bedtime, the entire household needs to be able to rest. When a child has a hard time sleeping, it becomes everyone’s concern because they tend to require supervision when they get up.
If you’d like to keep your child in bed longer during the night and early morning, try the following tips to encourage better sleep.
Keep Schedules Consistent
A consistent sleep schedule works to regulate your child’s natural sleep-wake cycles. Having your child go to bed and wake up at the same time every day will help set them up to sleep more soundly during the night.
Whether it’s a workday or part of the weekend, very young children benefit from a consistent schedule, especially if they tend to have a hard time staying asleep.
Have Wind-Down Times
When bedtime is approaching, it’s a good idea to have your child start winding down an hour ahead of time so they can decompress for the evening. During wind-down times, limit physical activity, eating, drinking, or using electronics. By reserving this time for winding down, your child is more likely to go to bed feeling relaxed, and less likely to wake up in the middle of the night needing to use the bathroom.
Keep Children Active During the Day
If your child has a hard time staying asleep during the night and the early morning, it may be due to them getting too much sleep during the day. Try shortening naps, or skipping naps entirely if your child is old enough to do so. Keep your child awake and active during the daytime so that once night approaches, they’re ready to get a restful night’s sleep.
Have Bedtime Routines Developed
Having a routine surrounding bedtime is a great way to remind your child that it’s time to get some rest. Develop a set of tasks that your child is supposed to complete each night before bed, like taking a bath, getting into pajamas, going to the bathroom, brushing their teeth, and laying down to read a bedtime story.
Each one of these steps in the routine help to prepare your child for sleep.
It takes time for a young person to develop a routine, but when they do, their sleep quality (and daytime mood) should improve significantly. However, if your child continues to struggle with sleep despite your best efforts, it might be beneficial to speak with your pediatrician about your concerns.
