by Charlotte Edwards
Last night as I was doing an online tutoring session with my 10-year-old nephew, I could hear his baby sister in the background. Had this been our usual 7 o’clock time slot, it wouldn’t have phased me. But even I was yawning and ready for bed. One of my kids was sound asleep, and the other was going to bed once I got done with the lesson. I was surprised that a seven-month-old was still awake.
But then I remembered back to when our oldest children were babies. My sister-in-law often commented on how she could never get things done because her son slept on such an erratic schedule. She told me she envied my “good baby”. I didn’t think I was doing anything special or different, just following what I had learned from my mom, along with some advice from parenting books, magazines and websites.
Some children are better sleepers than others, but if you’re having issues getting your little ones to sleep, there are three things you should do to get them on a good sleeping schedule.
Make Sure They’re Getting Enough Sleep
We all joke about our kids “getting up on the wrong side of the bed,” but it’s more likely that the day’s mood was brought about by a lack of sleep. While each child is different, there are general guidelines from the American Academy of Pediatrics. Their recommended hours of sleep per age are:
- Infants between 4 and 12 months need 12 to 16 hours
- Children between 1 and 2 years old need 11 to 14 hours
- Children between 2 and 5 years old need 10 to 13 hours
- Children between 6 and 12 years old need 9 to 12 hours
- Teenagers between 13 and 18 years old need 8 to 10 hours
These numbers include naptime; so, don’t expect your 18-month-old to do a two-hour daytime nap and another 12 at night!
Don’t be afraid to hop into your own bed shortly after your kids are all down for the night. Most of us could do with more sleep than we’re getting, even if it does mean leaving the laundry for tomorrow or not watching the latest shows.
Create A Bedtime Routine
Whether it’s intentional or not, you probably have a bedtime routine. Kids thrive on routine, and bedtime is no exception. Create one to help them unwind and connect with you after a long day. After dinner, turn down the lights and close the curtains. Talk in a softer voice, play quiet music, and read books suitable for bedtime. Evening is a great time for a warm bath. Don’t forget to include brushing and flossing as one of the final steps before tucking them into bed.
There are some things that you should avoid, especially caffeinated drinks and electronics. Both can make it hard for kids to wind down. Dinnertime is a good cut-off time for both. If a short show is part of your child’s bedtime routine, and you don’t want to cut it, watch it on something larger than a tablet or phone – outside of the bedroom. Having a mobile device in the bedroom sets the stage for poor sleep habits as they get older.
Your child’s bedtime routine doesn’t need to be elaborate. Do what works best for your family. Expect it to take a few weeks to get used to it. Then, if it’s not serving you well, change the parts that aren’t working.
Be Consistent
This is the hardest part. Back when I was a kid, as soon as I heard the Cheers theme song on the television, I knew it was time for bed. Except for the monthly 4-H meeting, I was always in bed by 8:15. There were never any activities on school nights. At the risk of sounding like my grandmother, life was simpler back in the 90’s. Today’s elementary school children are very busy. They have after-school sports, music lessons, tutoring, and of course, homework.
The best trick to make sure that you’re consistent is to choose a time that works well for your family. On nights when your preschooler has dance until 7 pm, let her sleep in the next morning. When your teenage son is in bed by 10 pm and up at 6:30 am on school days, cut him some slack and let him sleep until 9 am on the weekends.
What works great for your family one year might not work as well the next year, so tweak the schedule as they get older and needs and activities change. Implement these tips and you will get your children to bed with fewer complaints and endless requests for “just one more drink of water.”
