How to Help Your Child Get to Sleep

It's heartbreaking when your child has trouble sleeping. Whether their insomnia is due to fear of monsters under the bed, a bad dream, or having too much sugar during that evening, not sleeping is not fun for anyone.

Create a routine. Set a specific time for your child to go to bed each night, especially younger children. Their internal clocks will make it easier for them to know when it's bed time. Encourage specific habits before bedtime, like brushing teeth, taking a bath, and reading a book.

Exercise. Make sure your child is getting enough exercise during the day. Kids naturally have an abundance of energy. If they're watching six hours of TV after a day sitting in school, they're bound to have excess energy at night. Get them outside and moving around. For your good health, join them in a long walk around the block or in a game of catch.

Limit energy-boosting food and drink at night. Some children are naturally more sensitive to sugar, caffeine, and carbs at night. Stick to warm milk and non-sugary snacks after dinner. Make sure that they brush their teeth after having any kinds of snack, especially milk, so they have clean teeth before falling asleep.

Create a quiet time. To help with transition from play time to bed time, have your child engage in quieter activities like reading or playing a quiet game. Save that game of tag football for the day time. Bed time is a great opportunity to read to younger children, and for older children to read on their own. Some people suggest the child reads in their bed before sleeping, while others caution that this causes some insomnia. (Suggesting that kids only use their beds for sleeping.) Realize that every child is different, with different needs.

Construct a soothing environment. Run a CD of soothing nature sounds, or of relaxing music. Try using essential oils such as lavender to create a calming scent. Make sure your child's sheets, blankets, and pillows are comfortable for them. Buy light-reducing shades if light tends to seep in through the windows. Your child will most likely tell you if they'd like to cuddle with a favorite stuffed animal, toy, or blankie.

If your child continually gets out of bed while trying to get to sleep, gently but firmly put them back to bed. If your child has continuous and serious problems getting or staying asleep, contact their pediatrician.

It's also a great idea to reassure your child during their bed time routine. Let them know that you love them, and that you are there for them.