Bedtime can be a stressful time of the day for both children and their parents. Getting your child to sleep in their own bed at night can be quite the challenge. Figuring out what works best for you and your child can be exhausting and may require a trial-and-error process.
If you are searching for ideas to help your child sleep in their own bed at night, you may be interested in exploring some of the options below:
- A bedtime routine is extremely important if you are having a difficult time getting your child to stay in their own bed. It may be helpful to have them take a warm bath, put on their pajamas, brush their teeth and pick out a book, as well as a stuffed animal to sleep with before getting into bed. Establishing a before-bed routine will reduce your child’s stress levels and assist with falling asleep, staying asleep throughout the night and waking up feeling refreshed. Many children benefit from a visual schedule, so that they can follow a step-by-step picture sequence of their routine.
- During the hour or so before bed, make sure your child engages in calming activities. Activities that are alerting or stressful for your child can make the transition into bedtime more difficult. Examples of calming activities may include guided meditation, listening to calming music, yoga, drawing or reading a book.
- Keep in mind that consistency is key! It is important to establish a routine and stick with it, even if you may not be noticing immediate results.
- Be sure to give your child ample warning time before bedtime approaches. Moreover, do not suddenly tell your child that it is time for bed while they are in the middle of their favorite activity. It is beneficial to give them a reminder that bedtime is approaching, roughly an hour before they should be asleep, with consistent warnings until it is time to go to sleep. If your child has not yet mastered the concept of time, using a timer can assist with this.
- Another option is a concept called “bedtime fading.” This is putting your child to sleep somewhat later than their usual bedtime, so that they are more tired and fall asleep faster. After doing this for a few days, you can gradually shorten the time down closer to their actual bedtime. For example, if bedtime is typically 8 p.m., put your child to bed at 8:30 for a few days. Then 8:15 and so forth, until you get back down to 8. This allows them to gradually learn to fall asleep alone, especially if they prefer to have a parent with them in the room in order to fall asleep.
- Your child may also benefit from keeping their bedroom door open. A child may feel better falling asleep on their own if the door is open at least halfway. If they do not stay in their bed, the door gets closed. You can also try using a nightlight to increase their level of comfort while they are trying to fall asleep.
- Gradually moving yourself out of the room may also be beneficial. Explain to your child that you will stay on the floor next to them until they fall asleep. The following night on a chair nearby, etc. After a few days, the goal will be to phase yourself out of their room.
- A reward system works well for many children, especially during bedtime. If your child lays in their own bed without coming out, they can earn a breakfast treat or pick a prize out of a bin of options such as stickers or toys of your choice. You can even place that reward on a shelf in their room, so they know it is there for them in the morning. If your child comes out of bed throughout the night, they do not receive a reward; however, can try again the next night. It is best not to bring too much attention to the fact that they were unable to achieve the reward and focus more on earning it for the following day.
- The first time your child gets up from their bed, take them by their hand, walk them back to bed and calmly state that it is bedtime and they need to go to sleep. The second time, do the same thing but just say the word “bedtime.” If it happens again, say nothing and silently walk your child back to bed. The less talking, the better, as to bring less attention to the situation.
Praise your child
- Saying your final “goodnight” should be brief. You may want to discuss how your child’s day went and what will take place tomorrow. Praising your child for something he or she did during the day that you were proud of them for will help them to fall asleep on a positive note.
NSPT offers services in Bucktown, Evanston, Deerfield, Lincolnwood, Glenview, Lake Bluff, Des Plaines, Hinsdale and Mequon! If you have any questions or concerns about your child, we would love to help! Give us a call at (877) 486-4140!