End Bedtime Battles
Sutter Children's Center, Sacramento

This health tip is brought to you by Sutter Children's Center, Sacramento

One of the most talked about topics among parents with young children is sleep or lack of it. More often than not, children and parents aren’t getting the sleep they need.
On average, preschoolers need 10-12 hours of sleep per 24-hour period and toddlers need 11-13 hours. Sleep is important for children to develop physically, emotionally and intellectually, but developing good sleeping habits can be a challenge.

Children have different tactics to avoid sleep. There’s the stall tactic – I need one last drink of water - or the escape artist, who repeatedly comes out of his room.

So how do we help our children get the rest they need? Developing a bedtime routine may do the trick.

• Start by deciding on a regular bedtime and stick with it. This helps their internal clock stay on track and makes falling asleep easier.

• Allow plenty of time for your nightly routine, so you and your child don’t feel rushed.  Your routine could include bathing, changing into pajamas, brushing teething, a quiet activity such as reading books or listening to soothing music. Anticipate nightly requests such as a drink of water and build it into the routine. Whenever possible, allow your child to have some choices in the routine - which pajamas to wear or how many goodnight kisses. Allowing your child some choices gives them some sense of control in a routine and they may be more willing to cooperate.

• Set up a soothing sleep environment, such as a cool dim-lit room with soft music and nightlight. Allow your child to take a comfort item, a special blanket or stuffed animal, to bed with them.

• Children like repetition so keep your routine short and simple because you’ll be doing it every night.

Every child is different so determine what works for your child and stick with it. Being consistent is the key to a good night’s sleep for the whole family.

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