Promote Healthy Sleep Habits
Whether you have a baby, toddler or older aged child, there is nothing more important to a happy, functioning family than proper sleep! Children need and rely on routines, consistency and structure when it comes to a regularly scheduled sleep program. Ritual and routine allow a child comfort and sense of security, and set your family up for success when they know what to expect and when sleep or resting time is coming. Lack of sleep can lead to an overtired child, which results in cranky behavior and limit testing. Support your child in developing helpful sleep patterns that will continue to impact them as they grow and develop.
Create a routine and expected schedule for bedtime.
Beginning at the same time each night, move from bath to pajamas to teeth brushing to story time. In whatever works for your family, the expected events will build your child’s confidence around knowing what is coming and your child can begin to take initiative to jumping to the next step on their own. A simple visual chart can also help with your child’s recognition and understanding of what comes next.
2. Create a Calm Space. Dim the lights, lower any music, begin to find ways to slow the pace of the evening as you are approaching the bedtime routine. Your child will feel the shift, as oppose to coming straight from jumping up and down or running outside into bedtime transition. Maybe after dinner, settle into a quiet puzzle or read a book together as a way to begin coaxing rest. Your child’s bed should only be used for sleep. Try to avoid playing games or spending time together in their bed, protecting that space for sleep only.
3. Less is More.
Your child’s bedroom should be free from too many toys or distractions, any light up toys or things that make noise. Invite your child to choose a few books they may want to look at before lulling themselves to sleep, but try to avoid having items that may entice play rather than calm. We love the Hatch light as a visual signal for your child for when it is awake time. If your young child cannot tell time yet, the light may be a reassuring way for them to check if they wake in the middle of the night and are not sure if it is morning time yet.
4. Meet Human Needs. Try to avoid having your child drink any liquids an hour before bedtime so they won’t need to wake up to use the bathroom in the middle of the night. A well fed child at dinner will promote good sleep for their bodies. But if your child wakes in the middle of the night and complains of being hungry, let them know The Kitchen is Closed. Food is a comfort to children, and they will quickly adapt to getting their calories at appropriate times.
5. Set Limits. If your child wakes up or tries to come into bed with you, set firm boundaries right away. Bring them back to bed, letting them know I love you, and can’t wait to snuggle in the morning! You can also be clear with your child that sleep is important to you too! Children may respond when you put the emphasis back on what you as a parent need. They may feel empathetic to wanting to support you as well.
6. Allow Your Child to Self-Soothe. If your child is waking in the middle of the night, don’t rush to their aid. Allow them the restless tossing a turning, or whatever they may need to comfort themselves back to sleep. If they come to you for support, help them find a coping mechanism. Talk about it over dinner or during a cozy time before bed. Model some ideas for them: “When I wake up in the middle of the night, I tell myself a story or count to 50 to try and fall back asleep.” Help them find a cozy stuffed animal, or blanket to snuggle with that will support them in falling back asleep. And role-play it! Make it fun and silly, practicing what happens when you wake up in the middle of the night.
You know your child best. Observe what seems to work and what they best respond to. Sleep routines are another way your child will experience separation from you, so they may test all sorts of limits as they adapt to this type of separation. Stick with it, consistent routine and structure will support your whole family in getting the sleep they need.
Read more on How to Set Up Your Child’s Bedroom to continue to promote healthy rest habits.