by Jo Banks

Created on: February 02, 2010   Last Updated: February 03, 2010

One of the most important lessons we teach our children is good sleep hygiene.  Simply stated, we teach them good sleep habits.  Some children naturally fall into a reasonable pattern of sleep while others challenge the bedtime ritual  and see the sun rise more times than we care to admit.

 If you have a child that is currently challenging you, here are five tips that can help you create some calming and effective bedtime rituals:

 Regular Exercise – whether your child is enrolled in a school program or if they are still at home, they can benefit from some physical activity four hours before bedtime.  They can burn off residual energy at this part of the evening not thirty minutes before their bedtime jumping up and down on their bed.  It's also a great opportunity for you to get rid of any stress you experienced in your day.  After having some fun together, both of you can start your evening in a calm and relaxed mood.

A Healthy Diet – make sure that dinner doesn't contain food that will keep your youngster awake.  Avoid foods that are loaded with sugar and watch out for caffeine.  Also make sure that you schedule dinner 2-3 hours before bedtime.  You might consider a light bedtime snack for your child if appropriate because hunger can keep a child awake.  A healthy snack that won't keep your child awake could be calming for your child prior to bedtime.

Planning for Tomorrow – perhaps while having that healthy snack you can talk about your child's day and prepare for the next day.  This should be the time that differentiates between the rest of the day and bedtime.  No more stimulating activities past this time.  No competitive games, television, sibling competitions or heavy discussions.  Start turning down the lights and creating the bedtime atmosphere.  Perhaps soft music, candles, anything that means bedtime for your child.

Relaxation Time – some families bathe in the morning but often bath time in the evening is a soothing activity that signals the end of the day.  Avoid bath time activities that can be over stimulating.  Reading books is another family favorite for relaxing in the evening.  Again, pick books that are relaxing and calm.

The Quiet Nest – your child's bed should be a place only for sleeping and pleasant activities.  Try to avoid making it a place where your child does his homework or other stressful activities.  Make sure the bed is comfortable and well made.  Ask for your child's input on creating a safe and neat place for him to sleep.  Your child can pick his/her favorite color or theme for his bed sheets and pillows.  Always make sure that your child is warm and feels good in his bed.  Listen for feedback from your child on how his bedroom can be the best place to sleep.

 These are just a few tips to help you create calming and effective rituals for your child at bedtime.  The most important thing you can do is be patient and persistent as you teach your child good sleep hygiene.

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