Sometimes getting a child to sleep can feel like a true quest. Almost all parents face this challenge: another drink, a trip to the bathroom, a story, and please sing me a song. It seems easier to work an 8-hour day than to persuade a child to go to bed. But what if it could be much simpler? There are a few secrets to make this happen, and at the same time, get some rest yourself.
Recognize Sleep Patterns and Stick to Them
The general recommendation from the National Sleep Foundation and WHO is that children should sleep at least 9-11 hours to allow their bodies to fully recover. To follow this recommendation, start by recognizing the hours when it is easiest for your child to fall asleep and wake up. It is important to notice the first signs of sleepiness: yawning, rubbing eyes, fussiness – these are the signs of fatigue that should not be missed. If the child goes to bed at this time, the process of falling asleep will likely be much easier.
Choose a Low Bed
Make the child’s bedroom a place they can use without your help. Buy a low bed that a toddler can easily climb into to rest when they feel tired. Montessori beds for sleeping are specially designed so that the frame is either on the floor or slightly raised on low legs, but still low enough for the child to get into bed whenever they want.
Establish Consistent Bedtime and Wake-Up Time
On weekends or during holidays, you might want to sleep in and let the child stay up later to play. However, this actually harms the child and disrupts their sleep routine. It then needs to be reestablished. Try to keep the same bedtime and wake-up time on weekends and weekdays. It is advisable to establish these sleep hours at preschool age, and in the long term, this will give excellent results.
Routine and Daily Schedule Are Your Friends
Plan all active games and challenging tasks for your toddler in the first half of the day. In the afternoon, it is better to have a relaxing day: light games, a bath, reading books, storytelling, a walk, and the evening routine. The schedule should be repeated every day. This allows the preschooler’s body to gradually prepare for sleep, making each bedtime much easier than before.
Make the Bedroom a Screen-Free Zone
Flashing images, bright screen lights, and information overload exhaust and overwhelm the nervous system. Moreover, screen light reduces the production of melatonin, the sleep hormone. This is why gadgets interfere with falling asleep. Children and adults fall asleep with them only when the body is completely exhausted. Therefore, the child shouldn’t watch cartoons or short videos for 2 hours before bed. Replace this with reading a book, a relaxing bath, or pleasant conversations.
Melatonin has an antagonist – cortisol, also known as the stress hormone. The less calm, the harder it is to fall asleep. If your child is afraid of monsters under the bed, do not ignore this. Allow the child to express their fears, show that you take their feelings seriously, and are ready to act and protect them. For example, you can inspect the room, spray it with “anti-monster spray,” and place a guardian toy in the bed – this can also work wonders. The main thing is that these evening rituals help the child calm down and not be afraid of anything.
Create a Cozy Environment for Healthy Sleep
The sleeping area should be a quiet nest where falling asleep is easy and pleasant. Curtains on the windows prevent light from peeking into the room, closed windows help avoid street noise, the bed is made with favorite bedding, and a favorite toy is nearby. All this helps to sleep peacefully and fall asleep with less parental assistance. It is also advisable to ventilate the room before bedtime. Cool fresh air promotes relaxation. Therefore, do not dress the child in super-warm pajamas or wrap them in two blankets at once: the optimal sleep temperature, according to sleep specialist Whitney Roban, is between 65 and 70°F.
Unfortunately, sometimes even the best advice does not work. If you have tried everything, but falling asleep still feels like torture, consult a pediatrician and a sleep consultant. Qualified help will find an individual approach so that your child (and parents) can finally get a good night’s sleep.
