A Place to Sleep

• Quiet: Noise should be kept to a minimum. White noise (electric fan) can help mask other outside noise.
• Dark: A small night light may be used, but too much light may cause your child to stay awake.
• Temperature: Comfortable.
• The Bed: Comfortable
• TV: A television in the child’s bedroom will often interfere with sleep.
• Familiar: Child should get used to falling asleep in his/her own bed and bedroom.

• Consistent morning wake time: Wake times across schooldays, weekends and holidays should remain consistent (within reason). Sleeping later is not good practice after a difficult night of sleep.
• Regular bedtime: A consistent bedtime will help strengthen the child’s sleep-wake cycle.
• Age-appropriate nap length and consistent nap schedule: The length of a nap should be age-appropriate. Late afternoon napping may make it difficult for some children to fall asleep at bedtime.

• Bedtime routines: May include activities such as washing face, brushing teeth, changing into pajamas and attending to toileting, followed by positive/soothing activities (stories, back rubs, cuddling). The bedtime routine should end with the child relaxed and ready for sleep.
• Recommended last story: The Sleep Fairy
• Favorite objects: A favorite doll, blanket or stuffed animal can help children prepare for restful sleep. Do not allow other toys in bed.
• Light snacks and drinks: A light snack and a sip of water may be given as part of the bedtime routine; however, bottles in bed, excessive fluids and/or heavy, late meals should be avoided because they may disturb sleep. Drinks/foods containing stimulants, such as cola, tea and chocolate, should be avoided for several hours before bedtime.
• Children should avoid vigorous physical activity for at least one hour before bedtime.
• Eliminate frightening stories, movies or TV shows.

  

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