Ideas to get your child to sleep
Did you know that it can take more than 66 days to form a habit? Create a plan that includes incentives and education to get your voice heard and make it last. Here are some ideas to get you started. Tailor a plan according to your particular parenting style and beliefs. Use whatever fits, ignore what doesn't and add your own. Need more info? Read our article "How to Get Your Children to Sleep, Eat Better, Do Homework Faster & More".
Ways you can incentivize productive decision making:
Verbally praise them if they went to bed on time.
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Let them earn bonus dollars for every night they try to go to bed on time, even if later that night they come back out.
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http://www.kidcash.com/get-started-guides/goal-sheets
Add a highly wanted toy to a
goal sheet. Let them check off a box every time they are successful.
https://www.parents.com/kids/sleep/tips/how-do-i-teach-my-child-to-sleep-alone/
Let your children
decorate their bedroom. It can help motivate them through ownership and create value for their personal space.
https://www.parents.com/kids/sleep/tips/how-https://www.parents.com/baby/sleep/schedule/how-to-develop-bedtime-routines/-i-teach-my-child-to-sleep-alone/
Create a
bed-time routine. Have them read a book, brush their teeth, and then say good-night around the same time every day.
https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom
https://sleep.org/articles/exercise-affects-sleep/
Try to make sure they get enough
exercise during the day to help them sleep better.
https://www.reuters.com/article/us-health-sleep-daylight-idUSKCN18E23E
Expose them to a good amount of
daylight. It helps to calibrate the body’s internal “circadian” clock.
https://happyhooligans.ca/stop-kids-afraid-bedtime-monsters/
If they're scared, give your child
tools to overcome their worries. These can include a flashlight, a spray bottle filled with "monster spray," or a large stuffed animal to "protect" him.
Ways you can keep them accountable and on track:
If they don't want to go to bed, they can stay up for another hour in exchange for something. They can go back to their bed for a bonus reward, but they can't come into your bed.
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If they don't want to go to bed, they can stay up for another hour in exchange for something. Make sure to point out mood changes or fatigue the following day.
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If they want to sleep in your bed, they can in exchange for something every time they do.
Ways you can educate them for long-term intrinsic reasoning:
http://www.kidcash.com/teach-kids-with-videos/videos-teach-kids-sleep
https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0
Teach them that most children their age (3-5) need
10-13 hours of sleep to feel happy and healthy.
https://www.npr.org/sections/health-shots/2013/10/18/236211811/brains-sweep-themselves-clean-of-toxins-during-sleep
Teach them that sleeping helps the brain get rid of harmful
garbage.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
Teach them that insufficient sleep can increase their chance of
obesity.
http://www.health.com/health/condition-article/0,,20232959,00.html
Teach them that insufficient sleep can make you feel
hungrier than you are. It could lead to overeating.
https://www.webmd.com/sleep-disorders/features/diabetes-lack-of-sleep#1
Teach them that insufficient sleep can increase your risk for
diabetes.
http://www.healthguidance.org/entry/13394/1/Importance-of-Sleeping-in-Growing-Taller.html
Teach them that sleeping can make you
grow more.
https://www.webmd.com/sleep-disorders/features/immune-system-lack-of-sleep#1
Teach them that insufficient sleep can cause you to get
sick.
http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
Teach them that sleeping can improve how you
remember and learn.
http://www.medicaldaily.com/sleep-deprivation-messes-brains-emotional-respone-makes-everything-seem-important-354564
Teach them that insufficient sleep can make them have a hard time controlling their
anger.
https://vanwinkles.com/the-confusing-relationship-between-insomnia-depression-and-suicide
Teach them that insufficient sleep can lead to
depression.
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