It’s usually easier to get children out of bed than it is to get them to fall asleep. Focus on wake-times: Mention the word bedtime and you’ll probably hear groans from children of any age.You can start with getting weekdays on track, then move to weekends. If you move the bedtime too quickly, they may have problems with falling asleep. Gradually work toward desired bedtime: Try putting your child to bed 15 minutes earlier every night (or over a few nights) until the target bedtime is reached.Count back the number of hours your child needs to sleep, starting from their wake-up time. Figure out how many hours of sleep are recommended based on your child’s age. Set a bedtime that’s early enough: Too little sleep is a common problem for many children and youth.Here are some small shifts you can try to improve your child’s sleep schedule: Since making big shifts to sleep schedules can be difficult for the body to adjust, and is often hard on the whole family, start with small changes first. Take a look at your child’s sleep schedules (bedtime and wake time) and consider whether your child is getting enough sleep. Make small shifts to improve sleep schedules When your child isn’t sleeping well, making even small shifts to the family sleep schedule can help. By Monday morning, they can wake up feeling tired, irritable, and lose focus at school.Ī regular sleep schedule not only tends to increase the amount of sleep we get each night, but may also improve the quality of that sleep. For example, if your child or youth sleeps in too late on Sunday, they may not feel sleepy by Sunday night. Trying to “catch-up” on sleep over the weekend only disrupts the natural sleep-wake cycle. To keep your child’s biological clock in harmony, make sure even weekend or holiday wakeups stay within an hour or so of the usual time. When your child goes to bed around the same time every night, even during weekends and holidays, they’re more likely to fall asleep and wake up naturally. Keeping children and youth to a regular sleep schedule (bedtimes and wake times) can help. Does your child resist going to bed, or insist that they’re not tired at bedtime? Do they wake you up during the night because they can’t fall asleep?
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