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By Elizabeth Pantley, author of The No-Cry Sleep Solution
Up to 70% of
children under age five have sleep problems. Sleep issues are
complicated and have many causes. They’re hard to deal with because
when children aren’t sleeping, parents aren’t sleeping, and that
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 -- 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. Young children respond best with a bedtime between 6:30 and
7:30 P.M. Most children will sleep better and longer
when they go to bed early.
# 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 bedtime 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
when you are most tired and least creative.
# 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.
# 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.
# 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 is 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.
Work with these
eight ideas and you’ll see improvements in your child’s sleep, and
yours too.
Excerpted with
permission by McGraw-Hill Publishing from The No-Cry Sleep
Solution for Toddlers & Preschoolers (McGraw-Hill 2005)
http://www.pantley.com/elizabeth
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