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Helpful Hints for Improving Sleep
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to Pediatric Sleep Lab Home Page
- 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.
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