How to Get Older Kids to Go to Bed
Getting small children ready for bed is fairly simple. If they are infants, you just put them in their cribs and, even if they fuss or cry for a short time, they soon go to sleep. If they are toddlers, it may take a bit longer to read them a story and engage in some pre-bedtime rituals before they nod off. With older children, major difficulties may arise in getting them into their own beds and asleep at a reasonable time.
Instructions
Eliminate all distractions. One of the main culprits that keep older children from sleeping is electronics. Removing them from the room by taking the cell phone, game controls or powered devices out of the room at a specific time aids in getting them to relax and eventually sleep. If these diversions are a real problem, they can be eliminated from bedrooms in the home altogether. Lighting can also be an issue -- lights should be out or very dim for a more relaxing and sleep-conducive environment. Eliminate caffeine from their diets. Sodas and energy drinks can be extremely high in this stimulant and it is best to refrain from serving them too close to bedtime. Some parents completely eliminate these beverages from their households. Empty calories and a high sugar content are also factors in limiting or phasing out these drinks. Dr. Greg Belenky, research professor and director at the Sleep and Performance Research Center at Washington State University in Spokane, states "Although caffeine is safe to consume in moderation, it is not recommended for children. It may negatively affect a child's nutrition by replacing nutrient-dense foods such as milk." Set regular and consistent bedtimes. A child needs 10 to 12 hours of sleep per night and having both regular bedtimes and set awakening times becomes second nature to the child after several days of adhering to your household rules. Too little sleep makes them difficult to wake in the morning and gets them off to a rough start at the beginning of the day. Establish consistent rituals so your child knows that bedtime is approaching. Brushing teeth, bathing, laying out clothing for the next day and consuming a light snack may be the steps necessary for the child to understand that sleep is what awaits them at the end of the day. Making them responsible for setting their alarms for the correct times is also an excellent task. Be consistent with these nightly actions but you can vary the rituals and times on nights when they do not have school the next day. Cut back on activities if your child seems to be getting in bed later and later. Some children have so many extracurricular activities that they still have to do homework long into the night. Observe and review your child's schedule to determine whether they are over-scheduled with activities and sports. If so, it may be necessary to eliminate, adjust or shorten some of these activities to allow enough time for rest.
