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 your child does and how he feels --
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 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 and stick to it seven days a week for the most
consistently positive results.
#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 bedtiem 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 time when you are most tired and least creative. And a bedtime
routine can be a lovely way to end each day by bonding with your child.
#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. Add comforting
pictures on the walls and stuffed animals nearby. Lots of kids enjoy
having a small bedtime pet nearby for company - such as a fish or
turtle.
#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 in three
meals plus several snacks for health and good sleep.
#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 can be 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. Older children might enjoy
listening to an audio book as they drift off to sleep.
Work with these eight ideas and you'll see improvements in your child's sleep, and in your sleep, too.
Excerpted fromThe No-Cry Sleep Solution (McGraw-Hill) by Elizabeth Pantley
