Guidance

Sleep Check-Up: Tips for Parents

Research shows that well rested children are happy children and are able to learn better.

Six Sleep Tips:

• It helps to go to bed and get up at the same time every day, even on weekends

• Snacks and drinks are best when they are small and caffeine-free and low fat

• Create a comfortable bedtime routine. Doing the same things each night teaches your body to wind down. This might include taking a warm bath/shower, reading a book, or listening to soothing music with the dimmed lights

• Turning off the TV and other screens at least a half hour before bed can shorten the time it takes to fall asleep. A fan or calm music can replace screens

• We sleep best in a cool, dark and quiet room

• Taking a special toy or comfort object to bed is often helpful

• If you want to increase your child’s sleep hours, do it gradually over a couple weeks

• New sleep habits take time to develop - stick to your plan for 21 days

• If your child regularly snores, contact your family doctor as this can prevent a good night’s sleep.

Does Your Child Fear The Dark?

• Ask them to tell you about their fears and what exactly makes them afraid.

• Show that you understand their fears, but don’t necessarily share them.

• Reassure them that they are safe; explain there are no such things as monsters.

• It may help to show them security measures such as locking doors.

• Ask your child what would make them feel more secure.

• Establish a relaxing routine with a predictable bedtime.

• Put a nightlight in your child’s room, or allow some light from the hallway.

• A nightlight or an open door (with hall light) can be better than a ceiling light.

• Make sure their television viewing habits are appropriate to their age.

• Regular exercise helps to reduce stress levels.

• Don’t make fun of their fears.

• Reward and praise small steps towards overcoming their fear