by Rebecca Laffar-Smith

Created on: November 19, 2007

With all the high tech distractions of our modern world it can be challenging to slow children down in preparation for sleep. Bedtimes seem to grow later and without the guidance of a firmly established routine, what should be a calm, loving, night time environment can degenerate into chaos and frustration. What can you do to ensure your children get the good night's sleep that is vital for their growing minds and bodies?

1. Establish A Routine
Create a short list of evening activities that lead to bedtime. These often include eating dinner, taking a bath, brushing teeth, reading a book or hearing/telling a story, writing in a diary, putting away toys, watching the stars come out, singing a lullaby, sharing a secret, snuggling, cuddling, and kisses. Decide what you would like to incorporate into the night time routine of your children. Write down the list and practice following the routine. As your child learns what to expect you will find their mind and body automatically adjusting to the pattern.

2. Set A Firm Bedtime
Make sure your children are aware of their bed time. Even before they learn to read a clock you can introduce time by repetition and count down. Never negotiate simply because your child is refusing to go to bed. Occasions will come up when bedtime can't be maintained but these should be kept to a minimum and controlled by parents.

3. Eat Early Together
It is important that a child has eaten well before they go to bed. Give them at least an hour after dinner to begin digesting their food before they try to sleep. Sleeping on a full stomach is known to slow down the digestive process and can lead to obesity if coupled with other poor habits. By making dinner an enjoyable family occasion at the dinner table rather than in front of the TV you'll also reconnect with your children and give them an opportunity to talk out any issues that might keep them up at night.

4. Cut Out Noise And Distractions
It is important to keep noise and distractions away from bed time. Limit television, radios, and computers to earlier in the day and where possible ensure these are not available in the bedroom. Ideally, beds should be a place to sleep. Children who watch television or listen to the radio in bed may find it difficult to sleep there. Kids should also be encouraged to play quiet games in the evenings. Introduce activities that are restful such as board games, drawing, writing and reading.

5. Bath, Brush, And PJs
Having a bath is a part of most bed time routines. A warm bath (bubbles optional) encourages relaxation and cleanses the skin. Bath time should always be enjoyable as a stress-filled wash will disrupt a child and can have a negative impact on sleep. By establishing bath time before bed and after dinner you can include tooth brushing and pajamas without fear that either teeth or PJs might get dirty again before the kids sleep.

Firm parenting is vital when setting a good sleep routine for your children. It is important to set your limits and be consistent. Children flourish with the stability of routine. They thrive on knowing what to expect.

Sleep is a vital element in a happy childhood. It promotes the active, able mind and body that a growing child needs to learn and develop. By creating a routine that works for your family's lifestyle you can encourage good sleep habits that will positively impact the futures' of your children.

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