In order to help parents get their children’s sleep schedules back on track, Dr. Jack Maypole, pediatrician and member of The Goddard School’s Educational Advisory Board, shares the following tips:
Burn off energy throughout the day. For toddlers and preschoolers, being active is their jam. Explore active adventures. Ideally aim for at least an hour of outdoor play whenever possible, and pivot to indoors as needed. A tuckered child will make them ready to sleep, and tired by day’s end.
Start winding down after dinner. After the table is clear, steer towards calmer, less exciting activities. Keep it simple: take a bath, share a book, and gather your child’s bedtime necessities, such as stuffed animals or a blankie. A consistent routine helps kids prepare themselves for nighttime, so try to stick to their routine as much as life allows.
Follow good sleep hygiene. In addition to your routine, create an ambience conducive to bedtime. Dim the lights, lower the music, and pull the shades. Noise machines can help, too.
Crying happens. Some crying is nearly universal at bedtime, especially for toddlers who may try to refuse to go to sleep. If/when crying or refusal occurs, push gently but steadily through the bedtime moves (bath, jammies, plus/minus book then bed), wish your child a good night and that you will see them in the morning.
Be patient and give the process time to work. It takes young children an average of 20-30 minutes to fall asleep, and that’s when their sleep trajectory is on track. With that in mind, expect that the seasonal bedtime disruption is usually brief. If you find that your child seems to be experiencing lingering challenges, or has behavioral, emotional, or other health issues that might be disrupting their sleep onset or quality, reach out to their provider as warranted.
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