Keep
bedtime and the ritual that surrounds it consistent
to establish a familiar routine, security, predictability,
and an end to negotiations.
Build active
play and exercise into your child's day to ensure
that by
bedtime he's ready to sleep.
Have a
calm period after dinner, whether that means reading
before bed, cuddling, telling stories, or taking a
bath. Make the half an hour before bed a transition
time that quiets down your child and prepares him
for bed.
Give your
child plenty of notice as bedtime approaches, so he
can begin the transition and end at his pace whatever
activity in which he's involved.
Set a timer
for starting the bedtime routine if you find yourself
engaged in power struggles.
Give your
child some control over his bedtime routine - allow
him some choices, like between two books or pairs
of pajamas.
Make a
chart with pictures of everything that needs to be
done before bed. This way your child can start working
on these himself, from putting on pajamas to brushing
his teeth, to picking up toys on his bedroom floor.
As a treat for your child in the winter, warm pajamas
in the dryer for a few minutes to make them cozy,
but make sure buttons and other metal parts don't
get too hot.
Set a time
for lights out, and stick as close to it as possible.
If you
work, resist the urge to allow your child to stay
up later to spend time with him. This will only make
him cranky if he has to get up early for school or
day care. Even on a weekend, this will throw off his
schedule.
Move bedtime
earlier if your child has difficulty getting up for
day care or school in the morning.
Tell your
child when a special occasion is coming that allows
or
requires him to stay up later than usual, and let
him know when bedtime will return to normal again.
Do not
offer a later bedtime as a reward for good behavior
or an earlier bedtime as punishment for bad behavior,
to ensure that your child does not begin to associate
sleep with punishment. Keep the message clear that
sleep is a way to let your child's body energize itself
for the next day.
If your
child habitually gets out of bed after having been
tucked in for the night:
Make sure
he has water nearby if he is thirsty, and a night-light
or low-watt light on if he's concerned about the dark.
Immediately
lead your child back to bed, quietly remind him it
is bedtime and tell him you will check back in awhile.
Minimize
contact and conversation. Repeat the process as many
times as necessary without making a production of
it.
If your
child wants you in the room with him, compromise by
offering to stay in the hallway until he falls asleep.
Reward
him with stars, stickers, and extra stories at night
for not getting out of bed. Communicate the message
that you refuse to waver on bedtime, and that pleas
and entreaties will not buy more stories, television,
play time, or grown-up attention.
Copyright
2006, Mom Central, Inc.
Permission granted for reprints
Stacy DeBroff, best-selling parenting author of The
Mom Book Goes to School: Insider Tips to Ensure Your
Child Thrives in Elementary and Middle School,
and founder of www.MomCentral.com
