Mastering Sweet Dreams: A Guide to Crafting a Healthy Sleep Routine for Young Children
In the journey of parenthood, few challenges are as universally relatable as the quest for a good night’s sleep - both for you and your little ones. Those peaceful nights of uninterrupted slumber may feel like distance memories as you navigate the mysterious realm of bedtime battles and midnight awakenings. Roughly 25% of children experience sleep issues. Ensuring adequate rest is crucial for all children. A child who does not get sufficient sleep frequently exhibits irritability, challenging behavior, and the possibility of impaired academic performance. But here’s the good news: you’re not alone. Countless parents around the world are on a similar journey. In the pursuit of a tranquil bedtime, establishing a routine that includes essential steps like brushing teeth and donning cozy pajamas is not just about enforcing rules; it’s about nurturing healthy habits that can last a lifetime.
So, prepare to unlock the magic of bedtime harmony. It’s time to say goodbye to bedtime battles and hello to sweet dreams.
Visual Schedule: Create a visual schedule that outlines the steps of the nighttime routine using pictures or icons. Visual schedules make it easier for children to understand and follow the sequence of tasks.
Establish a wind-down routine: Aside from maintaining a consistent sleep schedule, be sure to eliminate blue light early on, while incorporating soothing activities, such as, taking a warm bath, coloring, listening to calming music and reading a book.
Consistency: Stick to a consistent bedtime routine. This means starting and ending at the same time each night, even on the weekends. Consistency helps regulate the body’s internal clock.
Bedtime Routine Choice: Allow your child to have some choice in their bedtime routine. For example, they can choose which book to read or which pajamas to wear. This can increase their sense of control.
Countdowns: Give your child a countdown to help them prepare for transitions. For instance, say, “In 10 minutes, it will be time to start our bedtime routine.”
Positive Reinforcement: Use positive reinforcement to motivate the desired behavior. For instance, provide rewards or praise for following the bedtime routine or staying in bed through the night.
Sleep Diary: Keep a sleep diary to monitor your child’s sleep patterns. This information can help you identify any issues and track progress over time.
Along with the suggested general strategies, Sleep Training is one of the most effective and long term parental techniques addressing sleep concerns and increasing nightly sleep. The process of teaching your child how to fall asleep and remain asleep is a methodical process that we have tailored to meet your needs, reference Sleep Training Schedule. Once you have identified your child’s schedule consider which of the following methods will work for you and your family:
Controlled Crying Method
Who: Energetic/Strong-willed or Laid-Back Babies
What: Leave baby’s bedroom & come back periodically for quick comfort until the child falls back asleep independently
How long: (2-5 days)
No Fuss Method
Who: Sensitive toddlers & toddlers, parents who want to minimize crying
What: Remove one sleep crutch at a time, move slow and gradual to allow the child to adapt to the changes (fade out)
How Long: A few weeks
Camp Out Method
Who: Older children (9 months) Toddlers, Anxious, Separation Anxiety
What: Hang out in the child’s bedroom quietly, allow them to learn to self-soothe and put themselves to sleep.
How Long: One week
Pick Up/Place Down Method
Who: Younger babies (5-8 months) or Sensitive/Affectionate babies
What: Focus on the baby falling asleep in the crib, can pick them up if they cry. Put them back down in the crib awake.
How Long: 1-2 weeks
As parents you know your child best. We always recommend ruling out medical concerns, such as asthma, colic, restless leg syndrome, GI issues, or any pain, since this could be a reason sleep training is not working. No matter what strategy, sleep schedule or method you choose, make sure you and your partner are on the same page and ensure consistency. Although family parties, attending events, socializing etc. are a part of life, it is important that you prioritize your child's sleep routine over these. Making adjustments and sacrifices are not only beneficial for your child's mental and cognitive health, but also for your mental health.
By: Kathleen Quinn MS BCBA LBA & Dr. Sarah Farsijany
