Establishing a Bedtime Routine
Preschoolers sleep about 10 to 12 hours during each 24-hour
period, but there's no need to be rigid about which 10 to 12
hours these are. The most important thing is to help kids develop
good habits for getting to sleep.
A bedtime routine is a great way to ensure that your preschooler
gets enough sleep.
Here are a few things to keep in mind when establishing that
routine:
- Include a winding-down period during the half hour before
bedtime.
- Stick to a bedtime, alerting your child both half an hour and
10 minutes beforehand.
- Set fixed times for going to bed, waking up, and taking
naps.
- Keep consistent playtimes and mealtimes.
- Avoid stimulants, such as caffeine, near bedtime.
- Make the bedroom quiet, cozy, and conducive to sleeping.
- Use the bed only for sleeping - not for playing or watching
TV.
- Limit food and drink before bedtime.
- Allow your child to choose which pajamas to wear, which
stuffed animal to take to bed, etc.
- Consider playing soft, soothing music.
- Tuck your child into bed snugly for a feeling of
security.
A Note on Naps
Most preschoolers do still need naps during the day. They tend
to be very active - running around, playing, going to school, and
exploring their surroundings - so it's a good idea to give them
a special opportunity to slow down. Even if your child can't
fall asleep, try to set aside some quiet time during the day for
relaxing. (And you'll probably benefit from a break too!)
The best way to encourage napping is to set up a routine for
your child, just as you do for bedtime. Your preschooler, not
wanting to miss out on any of the action, may resist a nap, but
it's important to keep the routine firm and consistent. Explain
that this is quiet time and that you want your child to start out
in bed, but that it's OK to play in the bedroom quietly if he
or she can't sleep.
How long should naps last? For however long you feel your child
needs to get some rest. Usually, about an hour is sufficient. But
there will be times when your child has been going full tilt and
will need a longer nap, and others when you hear your child
chattering away, playing through the entire naptime.
Sleeping Problems
Preschoolers may have nightmares, or night terrors, and there
may be many nights when they have trouble falling asleep.
It may help if you create a "nighttime kit" to keep
near your child's bed for these times. That kit might include a
flashlight, a favorite book, and a cassette or CD to play. Explain
the kit, then put it in a special place where your child can get to
it in the middle of the night.
Objects like stuffed animals and blankets also can help kids
feel safe. If your child doesn't have a favorite toy and
getting to sleep has become consistently difficult, then it might
be worth going out together to pick out a warm, soft blanket or
stuffed animal.
Some parents get into the habit of lying down next to their
young kids until they fall asleep. While this may do the trick
temporarily, it won't help sleeping patterns in the long term.
It's important to provide comfort and reassurance, but kids
need to fall asleep independently for when parents aren't
around. If you establish a routine where you have to be there for
your child to go to sleep, then it will be difficult for both of
you - and unfair to your child - if you start leaving
beforehand.
If you're worried about your child's sleeping patterns,
talk with your doctor. Although there isn't one sure way to
raise a good sleeper, most kids have the ability to sleep well and
work through any sleeping problems. The key is to try from early on
to establish healthy bedtime habits.
Reviewed by:
Steven Dowshen, MD
Date reviewed: August 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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