feeding, sleeping and crying
Helping Your Child Get a Good Night's Sleep
How important is it for your child to get a good night's rest? Doctors agree that a lack of sleep—particularly for children—affects their development and growth.
"There is no doubt that getting adequate sleep makes a difference in the child's ability to function during the day. Insufficient sleep contributes to daytime problems of mood, attitude and cognitive ability," says Dr. Gary Zammit, Ph. D., President of Clinilabs/Sleep Disorder Clinics, New York City.
Dr. Ron Perkins, of the Brody School of Medicine in Greenville, NC, also concludes that sleep deprivation can cause ineffective work habits and an inability to concentrate—symptoms that are often misdiagnosed as ADHD. Helping your child to focus might be as simple as creating a calm, soothing environment, setting a few limits and establishing some basic nighttime rules.
Set the Scene: Lighting
While both outside noise and temperature may disturb a child's sleep, says Dr. Gary Zammit, "the main factor is exposure to bright or unnatural light."
- Remove the television, phones, electronic games and computers. These items can cause nightmares and disturb sound sleep with unnatural lighting.
- Add blinds or shades to the windows to shut out noise and outside lights. Open them in the morning for a gentle wake-up.
- Use a night light only when dealing with fears.
Atmosphere
- Provide a firm, clean mattress and pillow which can help preserve a healthy back and allow your child to sleep comfortably.
- Cover the bed with comfortable, warm, yet lightweight bedding.
- Keep the bedroom clean and peacefully arranged. The bed should be cleared of dolls, stuffed animals, books, toys, junk and litter.
- Never allow pets on the bed.
- Provide "white noise," like a fan, to block out house, neighborhood and traffic noises.
- Keep the temperature cool, if possible. Children sleep best in a colder room.
Set Priorities
Dr. Glenna Winnie, of the Children's Hospital in Pittsburg, PA, believes our society undervalues sleep and, as a result, our children are chronically sleep deprived. If your child needs to catch a few extra winks, structure her day with a good night's rest in mind.
- Make adequate sleep more important than school outings, homework, visits with friends and television shows.
- Schedule naps after school for younger children and quiet rest periods for older kids.
Set Limits
If little Johnny or Sue is spooked and skittish at bedtime, it's time to reexamine the boundaries you've set.
- Cut back on food and drinks containing excessive sugars, food colorings or caffeine.
- Set a limit on bedtime reading.
- Avoid rough-housing at bedtime.
Set Patterns
Children thrive on schedule and routine. According to Dr. Gary Freed D.O., Children's Healthcare in Atlanta, GA, oversleeping can upset natural wake/sleep patterns.
- Establish bedtime routines for bathing and tooth brushing.
- Stick to customary bed times and wake-up times, even on the weekends.
- Tell stories, read and pray with your children. These are soothing nighttime habits.
- Quiet your child with soft music.
Set a Good Example
You can help your child get the rest he needs by setting an example of healthy sleeping habits yourself.
- Go to bed and rise at set times.
- Don't sleep late to reward yourself.
- Keep activities quiet at bedtime.
- Get rid of sleep distractions in your bedroom.
Background Information
Breast to Bottle
These tips can help make a smooth transition for both Mom and baby.
Ready for Meat and Potatoes
If a couple of teeth erupt before six months of age (the usual time of the first appearance of teeth), this in itself is not a sign that your baby is ready for pizza.
Sudden Infant Death Syndrome
This advice won't eliminate all cases of SIDS, but it could save hundreds, if not thousands, of lives every year.
Why Won't They Eat?
One of life's greatest mysteries is how a preschooler can survive on three spaghetti noodles, half a banana and a graham cracker for an entire day!
Questions and Answers
Should a parent try to force a child to eat?
Answer
What are "night terrors?"
Answer
What causes a child to wet the bed?
Answer
Review Frequently Asked Questions
Stories
If you've been through a experience related to this topic, we invite you to share your story with others.Share Your Story
Other Things to Consider
Children: Are They Worth It?
Children can be demanding, frustrating and exhausting. But they can also be a tremendous source of positive change in our lives.
Related Topics
Transitions: Having a Baby, Preparing for Adolescence
Life Pressures: Working Moms, Stay-At-Home Moms, Time for Family
Relationships: Parents and Adult Children, Blended Families
