Good sleep habits for older children

No matter what a child's age, it is important that they go to bed easily and sleep through the night. Anytime children face major changes in their life, problems with sleep may crop up. These changes might include toilet training, starting a new school year, puberty, or moving. Starting off early with good sleep habits can ease any sleep problems that arise. Here are some suggestions for good sleep habits.

• Keep bedtime at a consistent time every night.
• Establish calm bedtime rituals that you do every night. These might include reading books or listening to quiet music. No matter what your child's age, doing the same thing every night before bed will reassure your child. It will also create a positive association with sleep.
• Let your child pick a soft security item to take to bed. This may be a favorite teddy bear, blanket or pillow. These comforting things can help them feel safe.
• Avoid letting your child sleep in your bed with you.
• Anticipate requests for water or going to the bathroom. Tend to these before bedtime.
• Don't use naps or bedtime as a punishment. Speak positively about sleep and avoid books or movies that might instill fears.
• Avoid active play right before bedtime. This may get your child too excited to fall asleep.
• Make sure homework is started early so your child doesn't have to stay up late to complete it.

For children who call out or get out of bed after bedtime try these suggestions.

• If your child complains or calls out, wait a few moments before responding. Then reassure your child verbally without going into their room. If your child continues, try waiting longer each time you respond. This way they will understand it is time for sleep. If you have to go in their room, try not to stay too long or turn on the light.
• if your child gets out of bed after "lights out", lead them back to bed without talking to them as many times as necessary. You can reward them for staying in bed without calling out with extra stories the next night.
• You may offer the choice of having the door opened or closed and the light on or off. Inform your child that the door will be closed and the light turned off if they come out or call out. If your child comes out or calls out, immediately enforce the consequence. Afterwards you can give your child a "second chance" to have the light back on or door open.
• If your child is waking up in the middle of the night do not respond immediately. Give your child a few minutes to calm themselves. If they do not calm down, try to calm them by talking through their door. If you must go in their room, avoid putting the light on.
• Teach your child several "tricks" which your child can use to fall back asleep by themselves. These might include counting, picturing peaceful scenes or snuggling with a teddy.
• Gating the door works well for toddlers who get out of bed and are not mature enough to respond to the above measures.

Adapted in part from the American Academy of Pediatrics, Establishing Good Sleep Habits.