Four Tips to Help Your Child Sleep Better

In 2002, the University of Florida’s Athletics Director, Jeremy Foley, said,

“I'm a big believer in the saying that if something needs to be done eventually, it needs to be done immediately,” in response to his firing of three college athletics coaches all at the same time (baseball, men’s tennis, and gymnastics).

You’re probably wondering to yourself, why do I care about what some college Athletics Director said almost 20 years ago? Why does Nichole think this is a relevant piece of information to share on a website about childhood sleep?

Well, here’s your answer.

I think the same approach applies to children and their sleep habits. Many times parents will say things like…

“I just don’t think he’s ready for sleep training yet.”

“I know it’s a bad habit, but it’s working for the time being. I’ll wean her off of it soon.”

Soon.

Soon meaning I’ll just keep doing things the way I’m doing them even though I know it’s a short-term solution that will continue to cause me problems down the road.

Now, don’t get me wrong. I’m not trying to shame anyone for doing what they think is necessary to get a couple hours of sleep each night, however temporarily. I’m just as guilty as the next person for putting a band aid on something until I’m ready to deal with the bigger issue.

What I am here to tell you is that the solution to fixing your child’s sleep challenges and your sleep deprivation, could lie in a few easy tweaks to your current bedtime and naptime experiences.

#1 – Be Predictable

A well-planned, consistent bedtime routine is conducive to a good night’s sleep, no matter what your age, but particularly with children.

Establishing a good bedtime routine is a great way to help kids organize days and nights. What we’re trying to do with a routine is cue your child that sleep is coming by doing the same thing every night, helping him learn what to expect. His energy levels will start to wind down, melatonin production will kick in, and muscles will start to relax, so by the time you’re giving him a goodnight kiss, his system should be all set for a long, restorative sleep. The same is true for naptimes. A short, repetitive, 5-minute routine will cue the body that sleep is coming.

Bedtime Routine Example: bath, lotion and pjs, brush teeth, read 2 books, prayers, kiss goodnight

Naptime Routine Example: diaper change or potty break, read 2 books, sing a song, kiss goodnight

#2 – Your Child’s Room Should Be Dark

The perfect sleep space is pitch black dark. Why is that? Light, both natural and artificial, sends a message to our brains that it's daytime and not time to sleep. The production of Melatonin (the sleepy hormone) is triggered by darkness, so start turning the lights in the house down about an hour before bedtime. Additionally, electronic screens should be powered down at least an hour before bedtime as they emit a blue light that can inhibit sleep from coming easily (this goes for parents too!).

Whether daytime or nighttime, your child's room should be dark. Investing in a decent set of blackout curtains only costs about $30 and will help your child settle down for a nap and bedtime much more easily (this can also help prevent early morning wakeups if the outside light starts creeping into your child’s bedroom too early).

A small nightlight is ok for toddlers and big kids who are ‘afraid of the dark,’ but it should be fairly dim, emitting just enough light that your child can find a lost blankie or make it to the bathroom for a middle-of-the-night potty break if needed.

#3 – Set a Comfortable Sleeping Temperature

Don’t be afraid to turn down the heat and keep it cool. New parents can especially be obsessive about their baby's comfort, worried baby won't be warm enough, and a lot of them tend to overdo it.

Dressing your baby in one layer more than what you would sleep in to be comfortable is really all they need, since there shouldn't be any blankets in bed with them until they are at least 1 year old.

So pajamas and a sleep sack should provide all the warmth baby needs in a room somewhere between 68 and 70 degrees F. This will ensure baby remains comfortable throughout the night.

And for toddlers and big kids, pajamas and a comforter should do the trick just like they do for you.

#4 – Keep It Boring

It can be easy to go a little overboard with all the cute bedroom accessories – soft music, mobiles, ceiling light projectors, etc. But the best environment for a child to sleep in is a boring one. Even though these things seem soothing to us as adults, they can actually be very stimulating for a baby that you want to fall asleep easily. The main purpose of your baby's room should be to serve as a quiet and relaxing environment where they can get the sleep their growing bodies need.

Keep those visually stimulating things away from the crib.

And for toddlers and big kids, the same rules apply. They shouldn’t have a bunch of toys or games in their rooms. Their beds should contain them, their blankets, and a stuffed animal or two. We want to make it easier for kids to fall asleep – not tempt them with all the fun things they could be doing instead of sleeping.

To wrap things up:

Helping your child learn good sleep skills isn’t a one-night thing. It takes some time, lots of repetition, and diligence from parents. For those who are desperate to get a little relief, these tips should help you get a couple more hours of sleep.

And when you’ve gotten a little more rest and are ready to take things to the next level with your child’s sleep, I’ll be right here to guide and support you. A couple weeks of consistently using the right approach will reward you with the ultimate end result:

A child who falls asleep independently and sleeps all night, every night!

Sleep Well!