Promote healthy sleep habits
Children are usually tired after school and might look forward to bedtime from about 07:30.
Your child needs about 10 to 11 hours of sleep each night.
Some children fall asleep very quickly, while others sleep lightly at first, moving and fidgeting before settling into a deep sleep.
While every child is different and the way they sleep will be different as well, in most children the first half of the night is made up of deep sleep. Closer towards morning their sleep will change to a lighter sleep, making it easier to wake them up.
Bedtime routine
A bedtime routine is very important for your child as it helps them wind down at the end of the day and settles them prior to going to sleep.
Getting ready for bed at the same time each day is important. The predictability of going to bed at the same time each night helps children develop a positive sleep routine and to feel secure. Allowing children to stay up late, even on weekends, is not recommended as it disrupts this routine.
Assist your child to wind down about an hour before bedtime by turning off the television and computer games, and encouraging quiet activities.
Reading to or with your child is a great activity to incorporate into their bedtime routine. Quietly and calming chatting about what happened during their day at school will also help your child to express any events or worries they may have prior to going to sleep.
Wake your child up at the same time every morning. Like going to bed at the same time each night, getting up at the same time each morning establishes a good sleeping habit and helps them feel secure.
Sleep talk
Some children talk during their sleep, especially if they are excited or worried about something. Talking to your child calmly and quietly about the things that are going on in their lives might help reduce night time chatter.
Bed wetting
Bed wetting happens when your child has a full bladder, but they don’t wake up, because they’re sleeping soundly or they’re not aware of their need to go to the toilet.
About 20 per cent of five-year-olds and 10 per cent of six-year-olds wet their beds. Most children can’t control bed wetting, but they do grow out of it.
If your child does wet their bed, reassure them that everything is okay and that they have nothing to be ashamed of. Telling them a story about when you wet the bed and how you grew out of this can help reassure your child. Explaining in simple terms what is happening and why can also be very helpful.
Nightmares
Most children experience nightmares from time to time. Frightening dreams can start in children as early as two years old, and reach a peak between the ages of three and six years.
Nightmares usually occur later in the sleep cycle from 04:00 to 06:00, but the frequency differs from one child to the next.
The cause of nightmares isn’t known, but it is thought to be the ordinary stresses and strains of growing up.
Suggestions for coping with your child’s nightmares include:
* Go to your child as soon as you can. If your child’s bedroom is far from yours and you can’t be sure to hear them when they call or cry, consider installing a baby monitor.
* Cuddle and reassure your child. Talk calmly and gently.
* Appreciate that your child’s feelings are genuine.
* Be prepared to stay with them until they have calmed down. If your child is particularly frightened, you may need to soothe them with a favourite but relaxing activity, such as reading a book together.
* Your child may want to talk to you about their nightmare. Encourage them to come up with alternate endings that are happy or funny.
If you continue to have concerns about your child’s sleeping and night time routine, speak to a health professional for advice.
