– by Kathryn Wood –
Sleep is vital for all humans to be healthy: it’s when we recharge so we’re at our personal best. If your child isn’t sleeping well, you’re likely not either, and you probably wonder when it will end. Children with persistent sleep problems are more likely to have behavioural problems, battle obesity and have trouble concentrating. However, if addressed early on, sleep problems can be overcome. There are steps you can take today to form healthy sleep for you and your family; here are my top three tips:
Tip #1: Eliminate “Sleep Props.” Children need to develop self-soothing strategies so they’re able to fall asleep independently and be able to put themselves back to sleep when they wake in the night. If they depend on a “sleep prop” (any device or activity they rely on to fall asleep) they will need someone – usually you! – to help them every time they wake in the night. Some examples of sleep props are: nursing or a bottle, a pacifier, rocking, bouncing, patting or riding in the car.
Tip #2: Create a Predictable Bedtime Routine. Routines are a great way to let your child know that sleep is coming and it’s time to transition from day to night. It also helps them wind down from the excitement of the day, so falling asleep is easier for them. Bedtime routines are most effective when they are about 20 to 30 minutes long, and the majority of it takes place in your child’s bedroom. Some activities that work well include a bath, massage, going potty, brushing teeth, reading, sharing thoughts or a favourite song and cuddling. An early bedtime is best to ensure your child doesn’t become overtired, making it more difficult for them to settle down and fall asleep. Somewhere between 6 and 8 p.m. works best for most children. Parents should take turns doing the routine, or let a friend or grandparent do it so your child understands this is what happens for every sleep situation, no matter who puts them to bed.
Tip #3: Consistency. Consistency is probably the most important part of teaching your child the skill of becoming an independent sleeper. Once you choose your method, you need to be consistent 100% of the time! If you give up or change the rules every night, you’ll frustrate and confuse your child. Keeping all sleep situations the same sends a clear message about what’s expected of them.
By taking the necessary steps to achieve restful, consolidated sleep for your child you will be giving them a skill they will carry with them throughout their lives. Make tonight the first step on your path to healthy sleep … sweet dreams!
Kathryn is a Child Sleep Consultant, mom and founder of “Sleep Stars Consulting.” For more information visit www.sleepstars.ca.
