Parents expect to be sleep deprived zombies while their babies are little, but what if the sleeping issues continue into the toddler years? I spoke to infant and toddler sleep expert Elizabeth Pantley, author of the best selling “No-Cry Solution” series.
Pantley offers valuable ideas for helping almost every toddler or preschooler get into a healthy sleep routine. These tips can bring improvement not only in your child’s sleep but also in her daytime mood, growth health, and outlook as well.
1. Maintain a consistent bedtime and waking time. Your child’s biological clock has a strong influence on her wakefulness and sleepiness. When you establish a set time for bedtime and wake up time you “set” your child’s clock so that it functions smoothly. Aim for an early bedtime. Young children respond best with a bedtime between 6:30 and 7:30 P.M. Most children will sleep better and longer when they go to bed early.
2. Encourage regular daily naps. Daily naps are important. An energetic child can find it difficult to go through the day without rest. A nap-less child will often wake up cheerful and become progressively fussier or hyper-alert as the day goes on. If your child won’t nap stick to a routine “quiet time” every day for a break.
3. Set your child’s biological clock. Take advantage of your child’s biology so that he’s actually tired when bedtime arrives. Darkness causes an increase in the release of the body’s sleep hormone–the biological “stop” button. You can align your child’s sleepiness with bedtime by dimming the lights during the hour before bedtime. Exposing your child to morning light is pushing the “go” button in her brain—one that says, “Time to wake up and be active.”
4. Develop a consistent bedtime routine. A consistent, peaceful bedtime routine allows your child to transition from the motion of the day to the tranquil state of sleep. An organized routine helps you coordinate the specifics: bath, pajamas, tooth-brushing. It helps you to function on auto-pilot at the time when you are most tired and least creative.
5. Create a cozy sleep environment. Where your child sleeps can be a key to quality sleep. Make certain the mattress is comfortable, the blankets are warm, the room temperature is right, pajamas are comfy, and the bedroom is welcoming.
6. Provide the right nutrition. Foods can affect energy level and sleepiness. Carbohydrates can have a calming effect on the body, while foods high in protein or sugar generate alertness, particularly when eaten alone. A few ideas for pre-bed snacks are whole wheat toast and cheese, bagel and peanut butter, oatmeal with bananas, or yogurt and low-sugar granola. Vitamin deficiencies due to unhealthy food choices can affect a child’s sleep. Provide your child with a daily assortment of healthy foods in three meals plus several snacks for health and good sleep.
7. Help your child to be healthy and fit. Too much TV watching and a lack of activity prevent good sleep. Children who get ample daily exercise fall asleep more quickly, sleep better, stay asleep longer, and wake up feeling refreshed. Avoid activity in the hour before bedtime though, since exercise is stimulating – they’ll be jumping on the bed instead of sleeping in it!
8. Teach your child how to relax. It can help to follow a soothing pre-bed routine that creates sleepiness. A good pre-bed ritual is story time. A child who is listening to a parent read a book or tell a tale will tend to lie still and listen. This quiet stillness allows him to become sleepy.
Lack of sleep isn’t healthy for anyone–big or small. Starting new routines is challenging when everyone is exhausted but if it can bring more sleep soon, it is well worth the initial discomfort.
Rachael Moshman, M.Ed., has worked with thousands of young children and their families over the last two decades. She’s also the mom of a child who suffers from insomnia and knows sleep deprivation well.