Helping your child sleep better at night

Can you think of anything that could make your child healthier, happier, and smarter?

It's possible: a good night's sleep! Research shows that getting enough sleep (between 10 and 11 hours a day for school-aged children) helps them think more clearly, get better grades, and avoid certain health problems. You can't force your child to sleep well, but there are some things you can do to help them get a good night's rest:

• The right atmosphere: Make sure your child's room isn't too warm, that it's dark enough, and that the bed is comfortable (check for toys or crumbs under the covers). Limit the amount of liquids before bedtime and make sure they use the bathroom before going to sleep. A regular bedtime and routine (even during holidays and weekends) will help your child associate bedtime activities like brushing teeth and story time with sleep.
• Listen and reassure: Whether it's due to fear of the dark or stress about an exam, an anxious child may have difficulty sleeping. Listen carefully, talk about what's worrying them, and reassure them that everything is alright. If they're afraid to sleep alone, sit on the bed until they fall asleep. They'll realize that their room is safe and that it's a good place to sleep.
• Choosing the right media: Did you know that children who have a television in their room sleep less than those who don't? However, every parent, sooner or later, needs to take a break from reading stories at bedtime. You can diversify your bedtime stories with audio stories.
• Finding solutions: If your child is having trouble sleeping, try to find solutions that will help them feel more comfortable and secure at night. Try to identify the problem.

1. Is he afraid of the dark? A nightlight might help him.
2. Is he afraid of shadows passing by his window at night? Switching his bed to the other side might help. If he worries about nighttime accidents, you can use disposable underwear. They're made of a soft, quiet material (and come in designs he'll like) that will help him feel comfortable and less anxious. If your child suggests an idea for feeling better in bed, try it. Even if it seems silly, it might give him the confidence he needs to fall asleep...for the night.