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​Sleep email series - issue​​​​1234​

​​The Bedtime Routine

There comes a time when a young child goes through a phase of either refusing to go to ​bed or simply not sleeping through the night. While this can be maddeningly frustrating for sleep-deprived parents, it is actually quite understandable. Put yourself in your child 's place for a moment. In his or her mind, sleep means saying good-bye to everyone he or she loves, and that can be a scary prospect. So it's no wonder, then, that many young kids hold out as long as possible before finally drifting off to dreamland.

One thing that has been proven to help kids get to sleep at the proper time is to practice proper "sleep hygiene" - creating a bedroom environment and bedtime routine that are conducive to healthy sleep. This includes elements such as:

  • Winding Down - In the hour before bedtime, help your child wind down by engaging in relaxing activities such as taking a bath or having a story time.
  • Location, Location, Location - Once you are in the child's bedroom, continue doing calming activities. This is where your child will spend the night, so get him or her used to the surroundings. For example, have your child softly say "Good night" to every stuffed animal on the bed. Or sing a lullaby or read a few calming stories. In other words, don't tickle and wrestle with your toddler or fly your baby around the room in your arms.
  • Sleepy, but Awake - Put children to bed in the place they will be sleeping by laying them down while they're still awake. Resist the urge to rock your child to sleep in front of the TV or to lie down in your bed with him or her; if you do, and your child wakes up during the night in his or her bed, the surroundings will be unfamiliar because neither you nor the TV will be there.
  • Ritual Length - Spend as much or as little time as you need with your child's pre-bedtime routine. Just remember that whatever you establish is what your child will learn to expect. So, if you only have 15 minutes each night, don't start out with a 45-minute ritual. Keep it to what you know you can reliably continue and adapt.
  • Sleep Only - When your child is learning to sleep, he or she should be doing just that. That means no reading, homework, tablet, smartphone or audio players should be allowed. And no eating; beds are for sleeping only. The quicker a child learns this, the quicker he or she will learn to fall asleep routinely on his or her own.

Teaching Activity

Bedtime Ritual

This week, establish your child's customized bedtime ritual, paying close attention to the points above. You may find that you have to adjust the timing of the routine based on your needs and the needs of your child. Once you've established the timing, as mentioned in the last point, stick to it without deviation. Remember: Consistency is of paramount importance here.

Social Skills

Using Relaxation Strategies

Getting a child to adapt to a new bedtime ritual can be extremely stressful - especially if you're losing sleep because of it. To reduce your own stress level, try the following relaxation strategies:

  • Breathe - Breathe deeply and completely.
  • Relax - Tighten and relax any tense body areas.
  • Calm - Instruct yourself to remain calm.
  • Visualize - Visualize a relaxing scene (e.g. mountains, walking along a beach, etc.)
  • Count - At the first sign of increasing stress, say to yourself, "Three, two, one, relax," and continue breathing deeply.

You also can let your child know ​​when it's time to "actively listen." Use catch-phrases like "1, 2, 3… look at me!" or "Give me five… minutes of your time!" to let him or her know it's time to pay attention and listen. You can even help your child come up with other catch-phrases they like.

Fear of Sleeping

Fear of sleeping - including nightmares and a general fear of the dark - is a very common issue with young children. Unfortunately, it's also a common cause of bedtime disruptions and sleepless nights for Mom and Dad.

As mentioned in the previous email, following proper sleep hygiene is very important when it comes to getting a young child off to sleep on time. It can also play a role in calming a child's fear of sleeping by creating a familiar atmosphere at bedtime. After all, fear of the dark is really fear of the unknown.

There are several small things you can do to help a young child overcome fear of the dark and nightmares. One is to make up a bottle of "monster spray." Add a few drops of lemon juice to some water and put it in a spray bottle. Before bed, spray it behind the door and under the bed - any other place "monsters" can hide. (Explain that monsters hate sour things like lemon juice.) Put the spray away until the next bedtime. It too must become a part of the routine, but you don't want your child interrupting you in the middle of the night for another squirt.

Another simple trick is to plug in a little nightlight in your child's room. This will give just enough light to banish fears while allowing enough darkness for your child to sleep. Be aware, however, that nightlights in dark rooms can cast odd shadows, and this could make the problem worse.

Teaching Activity

Monster Proofing

This week, use the information provided in the first part of this email to try to get your little one to sleep through the night with the lights off. If he or she is unable to do so, try the "monster spray" and/or nightlight tricks. You can also "tour" your child's bedroom with him or her during the day, making sure you look in every nook and cranny to demonstrate there's nothing to fear when the lights go out.

Social Skills

Communicating With Your Child

When explaining to your child that there's no reason to be afraid of the dark, it's helpful to communicate using the following method:

  • Talk - Talk face to face and look into each other's eyes.
  • No Distractions - Remove all distractions. Turn off electronic devices, put down toys and set aside the newspaper.
  • Level - Get on your child's level.
  • Communicate - Use simple, clear words. Show and tell what you mean. Teach good listening skills.

Of course, the usefulness of this approach goes beyond simply talking about the dark or sleep; it is also ideal for communicating with your child on just about everything.

Coming up in Issue 3

Refusing to Sleep


Cold Turkey Method


Persevering on Tasks & Projects

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