Battling Bedtime Blues
Managing Nighttime Routines for Your Toddler
For many parents, a child's bedtime can become a nightmare. This nightly ritual can leave parents feeling exhausted, and lead to frustration for both parent and child.
According to the National Sleep Foundation, "toddlers, ages one to three years, should average 12 to 14 hours of sleep in a 24-hour period. While preschoolers, ages three to five years, should average 11-13 hours of sleep per night."
Establishing and maintaining a bedtime routine for your toddler or preschooler will help your child to succeed cognitively, emotionally, socially and physically. How is that possible with the power struggles, trips to the bathroom, the "I'm thirsty" syndrome, and the flat stubborn refusal to stay in bed?
Establishing a Day Routine
Begin the day with a well established time for waking up and a morning routine. If your child is not in a preschool program, be sure to keep your child's mind active and stimulated, and make sure to provide enough physical activity throughout the day. Activities, such as outdoor play time, play dates with other friends, and other constructive activities will help your child's emotional, social and physical growth. According to the American Academy of Pediatrics, it is recommended that, "children older than two years watch no more than one to two hours a day of quality programming that reinforce your family values." To help encourage the bedroom to be a place of rest, a television should never be placed in your child's bedroom.
Naptime vs., Rest Time
If your child naps, and is having difficulty sleeping at night, it might be best to try an hour of relaxing, rest time. A nice dim lit room and soft quiet, relaxing music, and a storybook help to encourage rest. Your child is busy exploring their world, so an hour of quiet time may be just what they need. Depending on your child's personality and temperament, most children give up their naps by the age of four and five years. Not providing ample rest time or sleep throughout the night, may lead to discipline problems, leaving your child irritable, and an increased difficulty to focus on activities during the day.
Establish an Evening Routine
Set an established time every night for bed ( this is non-negotiable). Generally, this is done an hour before bedtime. Start, with a nice warm bath. Having your child choose a nice cozy pair of pajamas will also entice your child to relax. Choosing a favorite stuffed animal will help foster independent security. Keep the bedroom at a comfortable temperature, making sure it is quiet and cozy. Reading a book to your child will also set the mood. Relax the senses by incorporating aromatherapy, soft sounds, soft lighting, and perhaps a small amount of nice warm milk, if bedtime is proving to be difficult.
Making sure that your child stays in bed and stays asleep will help ensure a good night's rest. Limit noise, drinks, and use the bathroom just before bed. If, after a routine is established and maintained and sleep difficulties persist, it is best to contact your child's pediatrician to rule out any medical conditions.
Adequate rest will help ensure your child's future success in school, something that is important to have established by the preschool years, and if not established by then, it is a good time to start for a lifetime of benefit.
