Helpful Hints for Improving Sleep

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• Have realistic expectations for how much sleep your child requires.
• Follow a consistent schedule for bedtime and awakening.
• Establish a calming bedtime routine; bedtime stories are perfect.
• Never use your child’s bed as a place of punishment.
• Discourage daytime play in the bed.
• Schedule naps, if needed, early in the day (before 2 p.m.).
• Limit caffeine, especially after noon.
• Turn the television off at least 30 minutes before bedtime.
• Avoid meals and exercise near bedtime.
• Have your child empty his or her bladder just before going to bed.
• Make sure the sleeping environment is quiet, dark, and not too hot or cold.
• Put infants to sleep on their backs.
• Put your child in bed while he or she is still awake, so the child gets used to falling asleep there.
• Do not reward your child for leaving bed – Television, play, and long conversations with you should not be allowed.
• If your child gets out of bed, calmly and immediately lead him or her back to bed.
• Stickers or other rewards given for staying in bed may be useful if your child keeps getting out of bed.