The most important things to establish healthy sleep habits are a good, consistent bedtime routine and a calm and peaceful place to sleep. First of all make sure the mattress is comfortable for the child. Washable crib-mattresses might be practical for infants, but not adequate for preschoolers anymore. Ban TV, computer and other distracting electrical equipment from the bedroom, or at least hide them in a closet or desk when it is time to sleep.
The Bedroom Should be a Peaceful Place
Use curtains or blinds to dim the light in the room. If the child is afraid of the dark, use a nightlight and make it part of the bedtime routine. While some children seem to like white noises (like a humidifier, a fish tank water pump, or a vacuum in the background), others enjoy soothing music or even like to listen to a story before they fall asleep. Do not choose anything too exciting.
Playing some music or telling stories is also a good idea to make the older child enjoy some resting time during the day. If children are really tired they will fall asleep when they listen to the music or stories while cuddled up in bed. Remember: Every child will enjoy and do what he or she is used to. So make it a point to start a bedtime routine early on.
Ideas for a Good Bedtime Routine
This can start with a quiet game, a puzzle children and parents play together, talking about the day or even writing or drawing in a journal together. Never choose an activity the child does not enjoy. The bedtime routine should be something everybody looks forward to.
It can include a bath, a massage and/or cuddle time. Most parents read one or more bedtime stories, say a prayer or a sing a lullaby. It helps to have one last thing to say or do, which ends the routine. This last “good night” might be tucking the kid in, giving him a kiss or telling her how much she is loved.
Do not over stuff the bed with animals and pillows. An infant should be put to bed an her back without any soft items close to her face. If she keeps waking up, let her try to sooth herself. Be consistent. Play more during the day, and choose an earlier nap-time. A warm bath and a massage might help baby to fall asleep. Do not feed right before bedtime to prevent bellyaches and to make sure baby does not get used to being “nursed to sleep.”
How to Train a Self-Soother
Babies are also more likely to become “self-soothers” when they are used to be put to bed before they are 100 percent asleep. If the baby keeps waking up during the night, try not to rush to comfort her so that she won't be used to being comforted by Mom or Dad. Wean baby from nursing and milk, by offering a little chamomile tea, but ask the doctor before to make sure it is safe.
Most important of all: Do not despair. All children learn to sleep through the night. And what works for some parents may not work for others. It is the decision of the parent whether the night is more restful with baby snuggled up close in the parent’s bed or if she is supposed to stay in her crib all night.
Consider the Family Schedule
Healthy sleep-habits should be established as soon as baby comes home from the hospital and depend on what works best with the family schedule. It is okay to adjust sleep habits according to new schedules or when traveling.
The most important thing is to really make the bedtime routine a routine. Babies and young children love routines and they make life for the parents much easier. A consistent bedtime routine also can help to make bedtime an enjoyable time for the whole family.
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Josefine Köhn-Haskins - Josefine Köhn-Haskins is an award winning journalist, author and correspondent.
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