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sleep tips for every child
(this article used
by courtesy of Elizabeth Pantley)
Eight Sleep Tips for Every
Child
Up to 70% of
children under age five have sleep
problems. Sleep issues are
complicated and have many causes.
They’re hard to deal with because
when children aren’t sleeping,
parents aren’t sleeping, and that
lack of sleep affects every minute
of every day for every person in the
family because lack of sleep isn’t
just about being tired. Sleep has a
role in everything -- dawdling,
temper tantrums, hyperactivity,
growth, health, and even learning to
tie his shoes and recite the ABCs.
Sleep affects everything.
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 a consistant
bedtime and awakening 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 routime
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 foods
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/Contemporary Publishing
from The No-Cry Sleep Solution for
Toddlers and Preschoolers by
Elizabeth Pantley, copyright 2005.
All information on Slumber Sounds is
for educational purposes only, and
is not medical or
healthcare advice, nor a substitute
for medical and professional
services from a qualified healthcare
provider familiar with your personal
situation. For medical advice,
including diagnosis and treatment,
consult your physician or other
healthcare provider regarding any
condition and before starting any
treatment. We supply this
information with the understanding
that Slumber Sounds is not engaged
in rendering medical services or
other professional services or
advice.
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