How to Help Children Fall Asleep Faster

Help your child get to sleep by removing bedroom distractions.

Some children have a tendency to pop back up out of bed right after you tuck them in. Dealing with a little one who takes an inordinate amount of time to fall asleep can be tiring for both of you and can quickly eat up your evening grown-up time. Take control of the situation by establishing bedtime rules and sticking to them.

Instructions

1. Restrict your child's use of the television an hour before bedtime. In 2007, the official publication of the Associated Professional Sleep Societies published the findings of a scientific study showing strong evidence of a link between television use before bedtime and poor sleep quality. Bright TV screens and handheld game displays can stimulate your child's mind and keep her body alert.

2. Take a walk with your child every afternoon or play with him in the backyard. Daily physical activity is a healthy habit to get into for both of you, it will help him burn off excess energy and make him drowsy come bedtime.

3. Teach your little one that bed is a place for sleeping only. Avoid sending her to bed as punishment; she may begin to associate her bedroom with stress or bad feelings. Try reading bedtime stories to her while holding her on your lap in a rocking chair or sitting together on the couch in the living room.

4. Put your child to sleep at the same time every night so his body is on a regular schedule. If done consistently, he should begin to feel sleepy right before his usual bedtime.

5. Tuck her in with a lavender scented pillow or stuffed animal. The scent of lavender is believed to have a calming effect on people and may help her drift off to sleep.

References

• Family Magazine: The Case Against TV Before Bed
• "Sleep" journal; The Impact of Media Use on Sleep Patterns; Shenghui Li, MD, PhD, et al.; 2007
• UCLA Health System: Sleeping Difficulty
• University of Maryland Medical Center: Helpful Hints to Help You Sleep