How to Put Kids to Sleep
The moment when your child finally relaxes into sleep is one of the most precious moments of the day. Getting to that moment isn't always so relaxing. Bedtime can be a battle for parents with kids who want just one more snuggle, five more minutes of play or three more stories -- that is, most kids. A predictable routine and plenty of advance notice should make this time of day what it should be: a time to unwind, celebrate the day you have shared and send your kiddo into dreamland without exhausting yourself in the process.
Things You'll Need
- Timer (optional)
- Sound machine (optional)
- Books
Instructions
Establish a set bedtime for each child. Work backward from the time you want each child to wake up in the morning, taking into account how long your child typically takes to fall asleep. If he needs 10 hours of rest to function at his best, needs to be awake at 7:00 a.m. and takes 30 minutes to fall asleep, make bedtime 8:30 p.m. -- no exceptions. Survey each child's sleep environment to eliminate safety risks and distractions. Install blackout shades if daylight comes in at bedtime. Set up a sound machine if the child's room is close to areas where other family members gather and make noise. Make sure that any window cords are tied up out of reach; that an infant's crib is free of pillows, toys and heavy blankets; and that any small objects that could be choking hazards are out of reach. Remove items that keep older kids awake after the lights go out, like TVs and video games. Give every child a one-hour warning before his bedtime. Set a timer for young children so they can see the time wind down. Give warnings at 30 minutes, 15 minutes and five minutes before bedtime as you move through through the nighttime routine. Give a young child a bath about one hour before bed. Ask an older child to take a warm shower, or if he has already bathed, to change into pajamas at this time. Turn down the volume on any music or TV shows playing in the house in the last hour before bedtime. Turn off or dim lights in rooms not being used and discourage kids from tackling frustrating or stimulating activities like brightly glowing video games. Offer a final drink of water 30 minutes before bedtime. Ask children to brush their teeth and use the bathroom. Ask younger children to pick out a few stories to read with you. Head to the bedroom 10 to 30 minutes before you want to turn the lights out; the UCLA Sleep Disorders Center recommends taking this long for quiet time with your child before bed. Turn down the lights and turn on lullabies or the sound machine. Tuck him into his bed or snuggle with him on top of the covers or in a rocking chair. Read a few stories, sing songs to each other and talk until bedtime. MayoClinic.com suggests using this time to praise your child and talk about your pride in him. You might also talk about the high and low points of his day, talk about what's coming up the next day or make up a silly story together. Kiss your child goodnight and leave the room, turning out the lights. If he gets out of bed, lead him back to bed. The Cleveland Clinic suggests telling your child that his door can stay open if he stays in bed, but if he gets out, you'll close the door for a few minutes.
