Easy Bedtime - Early to Bed Makes Me Happy!

In many families, the word "bedtime" can bring both children and parents to tears. Many parents feel guilty when they begin requiring that their children fall asleep on their own. However, if a bedtime is not established by the toddler years bedtime can be a battle that occurs each night until the children leave home. Establishing a bedtime routine is essential for many reasons and the earlier you get started, the easier life will be. The first steps to getting a consistent no-fuss nightly pattern set include:

• Believe bedtime should be early
• Set a consistent "Time" for bedtime

Part II of this series will show that setting a bedtime should be followed up with preparation and establishment of a consistent routine including:

• Establish a pre-bedtime schedule
• Perform a simple ritual each night
• Maintain consistency

Bedtime is earlier than you think

Often the biggest cause of bedtime battles is that children are allowed to stay up too late. Being tired will make a child irritable. He doesn't feel like his normal self and doesn't know why. He doesn't realize that he is simply tired and he will feel much better if he goes to sleep. Because he doesn't feel "right" he gets cranky and sometimes downright combative.

According to WebMD, children's sleep needs will decrease as the child ages but often need much more sleep than the parents realize.

• Babies - A newborn needs approximately 16 hours sleep each day. A 12 month old child still needs about 15 hours sleep every day. If the baby is taking 2 naps each day this will mean that nighttime sleep will need to be at least 10 to 12 hours. Unfortunately, most 12 month olds get less than 11 hours of sleep each night. Most infants should be put to bed by 7 or 8pm. Many parents do not realize that putting him to bed earlier will allow him to sleep more soundly and help to ensure that he does not wake during the night.
• Toddlers - By the time your child is 3 he will still need at least 12 hours of sleep per day and will likely only be taking one nap. This means he still needs 10 or so hours of sleep during the night and should put to bed by 7 or 8pm.
• School age children - Once your child reaches kindergarten age, he will likely quit taking naps all together but still needs 10 or more hours of sleep at night. Meaning bedtime should still be at sometime between 8 and 9 pm.
• Adolescents - Even 12 year olds generally still need at least 9 hours sleep each night. Teenagers often need even more sleep than children because of the newly added pressures of adolescence: academic, social and physiological. Many parents make the mistake of allowing older children to stay up past 10 or so. When needing to get up for school at 6 am, this can often result in morning battles and result in poor performance in school. It has been estimated that up to 20% of teenagers are chronically sleep deprived.

As children do not realize how much sleep they need, they will always resist going to sleep. It is baffling to many parents that children resist sleep when most adults would desperately love to take a nap or go to bed early. Often they are afraid they will miss something.

Fighting fatigue also results in heightened "awakeness" which makes it harder to fall asleep and stay asleep. Sometimes if you wait too long, the child gets a second wind and the battle is even more challenging. Establishing consistency in the nighttime ritual will make it easy for your child to fall asleep with a minimum of interference.

Bedtime is always the same time

Another important factor in establishing a bedtime routine is that "bedtime" should always be at the same time each night. Dinner should not interfere with bedtime. Young children, in particular should not be allowed to stay up past the established bedtime on a regular basis. Activities which keep families out past bedtime should be avoided in general. As a rule, 8pm is not a good time for a family trip to the grocery store or a meal at a restaurant.

While this may seem like a sacrifice it is essential in establishing consistency. Besides, if you are out past bedtime, your children will likely be misbehaving because they are tired making the activity no fun for anyone. No child or parent should have to endure a battle before going to bed each night.

As a continuing series, Part II of "Easy Bedtime" addresses the need to establish a pre-bedtime routine and nightly ritual to establish and maintain consistency in order that a good night's sleep may be had by all. Your child will thank you later.

source:

WebMD, How much sleep do children need?