Consistent Bedtimes. Consistent bedtimes have been shown not only to improve daytime behavior but also to help children get to sleep faster and stay asleep longer. There are few things worse than dragging an eight-year-old out of bed in the morning to go to school. By calculating when your child needs to wake and subtracting the hours of sleep they need (see chart), you can determine an appropriate bedtime.
A Quality Mattress. Although children aren’t as picky as adults when it comes to the mattress they sleep on, a good supportive surface is important. Firm crib mattresses help prevent SIDS, while softer mattresses might be preferable for older children. If there are dents in the mattress or your child rolls to the middle, it may be time to replace it, though. If a new mattress isn’t in your budget, a mattress topper is a good temporary solution. Be sure that your child has a smaller pillow, as some adult-sized pillows may raise the head too high, bending the neck at an uncomfortable angle.
A Good Sleep Environment. If you find your child waking too early because light is pouring into their room, it may be necessary to purchase blackout curtains or shades to keep the sun out. Most younger children also prefer sleeping with a nightlight in their room. You may also find that white or pink noise (imagine the sound of a whirring fan) can soothe your child and help them sleep better. Amazon has a lot of white noise machines available, and pink noise (which is a little softer) can be downloaded from iTunes and other music stores.
Regular Bedtime Routines. A 2009 study shows that children go to sleep best after a predictable bedtime routine. Regularly participating in certain bedtime activities, in the same order, cues the child’s body and brain that sleep is coming. Luckily you can tailor your routine to fit your family’s schedule and preferences. A great routine for an infant, for example, would be dinner, a warm bath, a clean diaper, scented lotion, clean pajamas, and a few minutes of rocking in a rocker with a favorite blanket. A toddler’s bedtime routine could include taking a warm bath, brushing their teeth, putting on clean pajamas, and listening to a bedtime story. And, as a bonus, the same study shows that bedtime routines improve parents’ moods as well!
Sleep is crucial to your child’s development. By enforcing good sleep habits and appropriate bedtimes, parents can assure that their children have the quality and quantity of sleep that they need in order to grow properly. Plus, when children sleep well, it improves everyone’s quality of life. Don’t you agree?
Hilary Thompson is a freelance writer specializing in health and wellness. She’s been featured in publications like Reader’s Digest, BestLife, Purpose Fairy, and Today. She specializes in senior health, family sleep issues, and sleep disorders, but frequently covers a variety of topics ranging from fitness to family dynamics. A mother of two, she lives in Utah with her family and French Bulldog named Stella.
