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Sleep Tips for Every Child
By Elizabeth Pantley,
author of The No-Cry Sleep Solution
The following ideas are of value to almost
any sleeper, of any age. These tips can bring improvement not only
in your child’s sleep, but also in her daytime mood and last, but
not least – improvements in your own sleep and outlook as well.
# 1 Maintain a consistent bedtime and
awaking time.
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 “set” your child’s clock
so that it functions smoothly.
Aim for an early bedtime. Young children respond
best with a bedtime between 6:30 and 7:30 P.M. Most children will
sleep better and longer when they go to bed early.
# 2 Encourage regular daily naps.
Daily naps are important. An energetic child
can find it difficult to go through the day without a rest break.
A nap-less child will often wake up cheerful and become progressively
fussier or hyper-alert as the day goes on. Also, the length and
quality of naps affects night sleep – good naps equal better night
sleep.
# 3 Set your child’s biological clock.
Take advantage of your child’s biology so that
he’s actually tired when bedtime arrives. Darkness causes an increase
in the release of the body’s sleep hormone -- the biological “stop”
button. You can align your child’s sleepiness with bedtime by dimming
the lights during the hour before bedtime.
Exposing your child to morning light is pushing
the “go” button in her brain — one that says, “Time to wake up and
be active.” So keep your mornings bright!
# 4 Develop a consistent bedtime routine.
Routines create security. A consistent, peaceful
bedtime routine allows your child to transition from the motion
of the day to the tranquil state of sleep.
An organized routine helps you coordinate the
specifics: bath, pajamas, tooth-brushing. It helps you to function
on auto-pilot at the time when you are most tired and least creative.
# 5 Create a cozy sleep environment.
Where your child sleeps can be a key to quality
sleep. Make certain the mattress is comfortable, the blankets are
warm, the room temperature is right, pajamas are comfy, and the
bedroom is welcoming.
# 6 Provide the right nutrition.
Foods can affect energy level and sleepiness.
Carbohydrates 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-bed snacks are: whole wheat toast and
cheese, bagel and peanut butter, oatmeal with bananas, or yogurt
and low-sugar granola.
Vitamin deficiencies due to unhealthy food
choices can affect a child’s sleep. Provide your child with a daily
assortment of healthy foods.
# 7 Help your child to be healthy and
fit.
Many children don’t get enough daily physical
activity. Too much TV watching and a lack of activity prevents good
sleep. Children who get ample daily exercise fall asleep more quickly,
sleep better, stay asleep longer, and wake up feeling refreshed.
Avoid activity in the hour before bedtime though,
since exercise is stimulating – they’ll be jumping on the bed instead
of sleeping in it!
# 8 Teach your child how to relax.
Many children get in bed but aren’t sure what
to do when they get there! It can help to follow a soothing pre-bed
routine that creates sleepiness. A good pre-bed ritual is story
time. A child who is listening to a parent read a book or tell a
tale will tend to lie still and listen. This quiet stillness allows
him to become sleepy.
Work with these eight ideas and you’ll
see improvements in your child’s sleep, and yours too.
Excerpted with permission by McGraw-Hill
Publishing from The No-Cry Sleep Solution for Toddlers & Preschoolers
(McGraw-Hill 2005)
http://www.pantley.com/elizabeth
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