It’s all fine and dandy when we read the daily recommended amount of sleep that our children should be having (see infographic below) but it is another thing altogether to actually get our kiddies to settle down and go to sleep. Our children’s sleep impacts not only their behavior, ability to learn, and health; but it also impacts our effectiveness in our daily lives. Many of us have experienced those moments when we put things away in the wrong place, have difficulty remembering what we were just about to do, or just do not feel quite ourselves. Our sleep is so very important for our health and well-being. For ourselves, as well as our children, sleep is when our brain is able to make memories and sort out some of the challenges of our day. Without it, it is easy to feel overwhelmed by life’s ups and downs, and we may experience difficulty with our memory, relationships, and health. So how can we help our children (and ourselves) get more sleep?

One of the big keys is consistency. By keeping consistent bedtimes and waking times, our bodies set an internal clock that helps us to be ready to sleep at the same time each day. The rituals and routines that we engage in before going to bed also prime our brain for sleep – as long as they are relaxing and consistent. Where we sleep is also important, bedrooms should be safe, restful, relaxing, comfortable, and dark – if you can read a book it is too light to tell your brain that it is sleep time. Too many toys and the presence of screens can also send children mixed messages: is it time to sleep or play? (Very similar to when our own bedroom is piled high with chores.) A few other obstacles to sleep include being overtired and wanting to connect. When we feel overtired, it can be much more challenging to relax into sleep. As adults, those are the moments when we toss and turn- getting more and more frustrated. For our children, this is when we enter a meltdown city and it can be so very difficult to get children to stay in bed and to follow our directions. The best way to deal with over-tiredness is to look for the early signs of sleepiness and begin the bedtime routine right away. These signs can include: rubbing eyes, fussiness, increased clumsiness, wanting to be close to you and demanding your attention, sucking on fingers, difficulty focusing, yawning, etc. Children will also often fight sleeping if they feel they have not had enough time to spend with you throughout the day. It can be helpful to ensure that there is some family time before beginning the routine to get ready for bed.

For additional tips click these links to watch the YouTube video “How to Help Your Child Get a Good Sleep” and check out Tips from the American Academy of Pediatrics.

Child Care Connections is a 501(c)(3) nonprofit advocating for the well-being and quality care of children.