How to Settle a Child Down for Bedtime

Whether you have a packed schedule from morning to night or you just have a night-owl child who loathes the idea of bedtime, you may be at your wit's end to find a way to get your child to settle down. A good night's sleep is vital for your sanity -- and it's also linked to your child's achievement. A 2012 study published in "Pediatrics" reported that even small amounts of sleep deprivation among school-age kids can result in impulsive behavior and other emotional disturbances. If you're struggling to get your child to settle in for sleep, the first steps should be to alter your nighttime routine.

Instructions

    • 1

      Set a bedtime for your child, and be consistent every night. Even a preschooler can read a digital clock and know when it's getting close to bedtime. Infants and toddlers typically need 12 hours of sleep a night, and children need approximately 10, so set the bedtime accordingly to allow for enough sleep.

    • 2

      Turn off the TV and computer at least one hour before bedtime, and aim for a calm, relaxing atmosphere around the house. If your child has a TV in his bedroom, remove it -- it's a distraction he doesn't need. Too much screen time can lead to sleep disorders, among other health issues, so that's why the American Academy of Pediatrics recommends no more than two hours of screen time per day for kids older than age 2 and none for kids younger than 2. Also remove any distractions that make it difficult for your child to sleep. If you can't completely remove toys and games from the bedroom, hide them in a closet or put them out of sight.

    • 3

      Turn down the lights during the last hour of the night. A darker room sends signals to your child's brain that tell her it's time to slow down and go to sleep soon.

    • 4

      Inform the rest of your family that you need help getting your child to sleep. If you have grandparents, older children or other family members who want to watch TV, socialize or listen to music loudly, ask them to retreat to their own rooms, to use headphones or engage in another activity for a little while.

    • 5

      Create a bedtime routine that is the same every night. A warm bath is a good choice, since the warm water tends to have a calming effect. A nighttime routine of reading to your child is also beneficial. Not only will it give you some quiet time with your child, but reading to your child helps with brain development and can help with his language skills. Don't stop this habit even when your child can read to himself, either. Reading to your child throughout his life helps him learn proper pronunciation of new words and improves his listening skills.

    • 6

      Don't allow your child to keep the lights on when it's time to go to sleep -- that's not going to help create the right sleep environment. If your child is afraid of the dark, put a night light in her room, allowing for just enough light for her to feel safe.

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