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Night-night for toddlers: 8 helpful tips

The following ideas are of value to almost any sleeper, of any age. These tips can improve not only your child's sleep, but also her daytime mood and, last but not least, your own sleep and outlook as well.
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  1. Maintain a consistent bedtime and waking time

    Your child's biological clock has a strong influence on her wakefulness and sleepiness. When you establish a set time for bedtime and wake-up time you "set" your child's clock so that it functions smoothly.

    Aim for an early bedtime. Young children respond best with a bedtime between 6:30 and 7:30 p.m. Most children will sleep better and longer when they go to bed early.

  2. Encourage regular daily naps

    Daily naps are important. An energetic child can find it difficult to go through the day without a rest break. A nap-less child will often wake up cheerful and become progressively fussier or hyper-alert as the day goes on. Also, the length and quality of naps affects night sleep — good naps equal better night sleep.

  3. Set your child's biological clock

    Take advantage of your child's biology so that he's actually tired when bedtime arrives. Darkness causes an increase in the release of the body's sleep hormone — the biological "stop" button. You can align your child's sleepiness with bedtime by dimming the lights during the hour before bedtime.

    Exposing your child to morning light is pushing the "go" button in her brain — one that says, "Time to wake up and be active." So keep your mornings bright!

  4. Develop a consistent bedtime routine

    Routines create security. A consistent, peaceful bedtime routine allows your child to transition from the motion of the day to the tranquil state of sleep.

    An organized routine helps you coordinate the specifics: bath, pajamas, tooth-brushing. It helps you to function on autopilot at the time when you are most tired and least creative.

  5. Create a cozy sleep environment

    Where your child sleeps can be a key to quality sleep. Make certain the mattress is comfortable, the blankets are warm, the room temperature is right, pajamas are comfy and the bedroom is welcoming.

  6. Provide the right nutrition

    Foods can affect energy level and sleepiness. Carbohydrates can have a calming effect on the body, while foods high in protein or sugar generate alertness, particularly when eaten alone. A few ideas for pre-bed snacks are: whole wheat toast and cheese, bagel and peanut butter, oatmeal with bananas, or yogurt and low-sugar granola.

    Vitamin deficiencies due to unhealthy food choices can affect a child's sleep. Provide your child with a daily assortment of healthy foods.

  7. Keep them moving

    Many children don't get enough daily physical activity. Too much TV watching and a lack of activity prevents good sleep. Children who get ample daily exercise fall asleep more quickly, sleep better, stay asleep longer and wake up feeling refreshed.

    Avoid activity in the hour before bedtime though, since exercise is stimulating they'll be jumping on the bed instead of sleeping in it!

  8. Teach your child how to relax

    Many children get in bed but aren't sure what to do when they get there! It can help to follow a soothing pre-bed routine that creates sleepiness. A good pre-bed ritual is storytime. A child who is listening to a parent read a book or tell a tale will tend to lie still and listen. This quiet stillness allows him to become sleepy.

    Work with these eight ideas and you'll see improvements in your child's sleep, and yours too.

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  • Rated 0 out of 5 by 73reviewers.
    Rated 0 out of 5 by Bath right before bed time gets my 5yr old and 3yr old asleep. October 20, 2014
    Rated 0 out of 5 by I know I struggle with a consistent routine because my daughter has excema, so I worry that giving her baths every night will try out her skin. I think routine is a valuable part of children going to sleep because they know what to expect. My 4 year old son loves coming upstairs and laying in our bed to "cuddle". He usually falls asleep within a few minutes, and then I take him to his room. August 8, 2014
    Rated 0 out of 5 by This couldn't have come at a better time! Baby to toddler has been fighting naps and bedtime almost every day and night! Will happily apply many of my new finds from this read starting tomorrow! ROUTINE ROUTINE ROUTINE! August 3, 2014
    Rated 0 out of 5 by This is a beneficial article with great tips. Every child is different but these basics are absolutely key. I still struggle with the whole bedtime routine and its totally my fault. I think printing off this article and keeping it near would be a good reminder. Perhaps sitting down and writing out a sleep plan that incorporates these tips could also be helpful in establishing a routine. June 30, 2014
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