Better Bedtimes

     From the first night you bring your newborn home, both you and your little one begin the struggle to get enough sleep. Let’s face it, feedings interrupt every hour of the day for at least a year or two, and experts point out that many children who are used to being rocked or nursed to sleep, or allowed to fall asleep in their parents' beds since birth, have simply never learned to fall asleep on their own.

     The good news is that you can help your child learn how to get a solid night's sleep. And most experts agree that the earlier you start, the easier it is to establish healthy sleep habits for your children. Studies have shown that 25 to 30 percent of all kiddos experience some kind of sleep problem, either resisting it or having trouble falling asleep, and at least 60 percent of kids ages 1 to 18 complain they are tired during the day.

     A simple tip is to establish a solid routine for bedtime and stick to it. Begin with your infant at about 6 to 8 weeks to start a regular sleep cycle, so your baby sleeps more at night and stays awake more during the day. Make sure he or she is exposed to sunlight throughout the day and put to bed in a darkened room at night. By 3 or 4, little ones’ sleep cycles start to resemble those of adults, passing through cycles of active sleep or REM (rapid eye movement) and then deep sleep. Both stages are critical to development, and it is a fact that human growth hormone is released during deep sleep, so children require this stage of sleep to grow. REM is needed for learning and memory, sort of like a computer backing up its hard drive.

     Anticipate your baby’s natural sleepiness, soothing him and putting him down to sleep before he gets overtired. Also, put your child to bed while she is still awake so she learns to soothe herself and not cry out for you—but don’t try letting your baby cry it out until you are ready to commit to it. Doing this one night and not the next may make the problem worse. If you worry you will lose your child’s trust, realize that will balance out when you attend to your child’s needs throughout the day whenever she cries.

     When little one get older and can climb out of bed on their own, you may be startled to discover a tiny body in your bed with you or on your bedroom floor. A good tip is to put your child back in his bed, then stand outside the door. When he walks out, take his hand and walk him back to bed. If you do this often enough, he will soon realize it is not a game, it is bedtime.

     Nightmares and night terrors can affect preschoolers and be the causes of night disturbance and resistance to go to bed. Night terrors, when your child sits up and screams, happen within the first couple of hours of falling asleep. These occur when your child is overtired, and perhaps a nap in the afternoon will help.

     A child’s nightmares often are a way to play out unresolved feelings. One trick is to hang a dream catcher, which looks like a spider web with a feather dangling down. Tell your child it will catch the bad dreams before they can reach her. Other favorite tricks to soothe fears are keeping a bottle of “monster spray” (actually a water spritzer) handy or designating a stuffed animal as your child’s protector.

     Try using a system of rewards and sleep rules to develop good habits. Give clear expectations about closing eyes, staying quiet, remaining in bed and trying to sleep. Every night he follows the sleep rules, give your child a star. When he accumulates a certain number of them, he receives a reward. When he doesn’t follow the rules, he loses a privilege the next day.

     Older children need to learn to put away their phones, computers and turn off the TV. These practices allow their minds to rest and be less stimulated. Avoid sweets and caffeine in the evening, and do try treats like a handful of almonds or walnuts, which contain melatonin, a hormone that regulates sleep. Foods high in protein, like cottage cheese, increase levels of the brain chemical serotonin. Low levels of it can contribute to insomnia. Sweeten it with raspberries, which are also rich sources of melatonin. Other fruits with melatonin include tart cherry juice or cherries, bananas, pineapple and oranges.

     And let’s face it, a powerful psychological link exists between warm milk and bedtime, so go for it. Just like hot decaf tea, a warm drink of milk can make for a relaxing bedtime routine.

An avid outdoors girl, Judy Goppert lives in Lee’s Summit and enjoys all seasons, especially summer. She enjoys drawing on her personal experiences to write about the nuances of everything wonderful about life.

As always, please consult your health care provider with any questions or concerns.

Sources: Parents.com, SleepFoundation.org.