Make Bedtime Better

By Elizabeth Hurchalla

When it's time to brush their teeth and go to bed, many kids go into meltdown mode. They refuse to put on pajamas, plead for "just one more story," and get up at least ten times once you put them down. If this sounds familiar, you're not alone. According to the National Sleep Foundation, an independent non-profit organization, two-thirds of American children experience frequent sleep problems including difficulty falling asleep; stalling for later bedtimes; and resisting going to bed. But just because this is a common epidemic doesn't mean it's inevitable. Follow these steps for combating bedtime bummers and put more ease in your Zs.

Develop a reliable bedtime ritual

"Kids thrive on routine," says Patrick Friman, PhD, author of Good Night, Sweet Dreams, I Love You: Now Get Into Bed and Go to Sleep! (Boys Town Press). "If they know that every night they will be brushing their teeth, putting on pajamas, and going to sleep at a certain time, they will grow to expect that and will be more willing to go along with the program."
 
Offer choices

"When I let my three-year-old pick out his own pajamas or decide what book we'll read before bed, he is much less resistant to turning in for the night," says Jamie Maxwell of St. Louis, Missouri. Making decisions such as these empowers children and makes them feel they have a say in what's happening to them.

Give a warm bath

"A quiet, relaxing bath will help make kids sleepy -- especially when you use lavender aromatherapy soap, known for its relaxation benefits," says Rachel Franklin, MD.  But she warns that filling your tub with tons of bath toys can have the opposite affect, so try your best to keep bath time low key.

Play soothing music

"Every night, I play my five-year-old daughter classical music while I rub her back," says Traci Coleman of Oklahoma City, Oklahoma. "It is very relaxing, and never fails to put her to sleep within ten minutes!" Other soothing CDs feature the sounds of ocean waves, raindrops, or birdsongs.

Serve warm milk

According to Dr. Franklin, milk relaxes children because it includes tryptophan, which induces drowsiness. For best results, give your kids moo juice one hour before bed.

Back up your bedtime

"If you put children to bed thirty minutes earlier, many kids will actually sleep later in the morning," Dr. Friman concludes. "That's because they'll go into a deeper sleep and sleep more soundly. For kids, early to bed does not mean early to rise!"

Elizabeth Hurchalla is a writer and editor in Venice, California.

Next Feature In Case of Emergency >