VIA CHRISTIAN COLLEGES AND UNIVERSITIES:
Do you put your child to bed at night only to find them crawling into bed with you a few hours later? What can you do to get your bed back? How can you get your child to sleep in his/her own rooms all night long? Check out the following tips to help everyone get a good night’s sleep.
1. Develop a bedtime routine. It sounds easy, but it’s actually pretty hard to stick to. In our busy lives it’s often difficult to be home every night in order to complete the routine.
2. Determine a bedtime. Children need 10-12 hours of sleep a night to allow their bodies time to grow and develop. If you decide that you want your child in bed by 8 pm, but they are currently going to bed at 10:30 pm how do you get them to go to sleep earlier? Make changes in 30-minute increments. Each week put them to bed 30 minutes earlier until you reach the designated time.
3. Reduce stimulation 30 minutes before bed. It is important to shut off the television at least half an hour before bedtime to allow your child to calm down. This is a great time to read to your child or have them read to themselves if they are able.
4. Wake your child up early. Letting your child sleep in may lead to them waking up in the middle of the night. Choose a consistent time to wake them up every morning.
5. Create a reward system. Make a deal with your child that if they sleep in their room all night that they will get a reward the next day. The reward you choose is up to you. Make it something that really motivates your child.
6. Reassure an anxious child. If your child is resistant to sleeping in their own room because they are scared, reassure them that you or a sibling will be close by. If need be sit in a chair in the doorway for a couple of nights. Then move the chair into the hall. Then close the door and sit in the hall. Continue to move further away until the child is no longer afraid.
7. Include your child in the solution. Try as you might you still can’t get your child to sleep in his/her own room all night. Ask them what the problem is. Is it too dark? Get them a flashlight. Is it too quiet? Put on some lullabies. If the child is part of the solution it may have a better chance of working.
8. Make sure they get enough fresh air and exercise during the day. Some kids may not be tired and that is why they fight their bedtime. Making sure that they get plenty of fresh air and exercise during the day may be all it takes.
