I have two
boys aged (nearly) 3, and (nearly) 8 months old.
Recently,
naptimes and bedtimes had become hellish with my 3 year old. It was up to 2
hour long battles to get a measly half an hours rest out of him, and exhausting
for us, stressful for all!!! Night-time bedtime did sometimes not occur until
after 11. Part of it was us imagining that he’s just a little sleeper and doesn’t
need that much sleep. I was envying Mums of same age kids who were asking to go
to bed at 8pm !!!
On the
other hand, my 8 month old, still breastfed, was also living “his own rhythm”
and staying up late, sleeping at irregular times, and same for meals, even
since we’ve started introducing foods.
At the beginning
of last week I started looking for solutions in my child education books and
decided to take action. And then I got an email from Elizabeth Pantley, successful
author to a whole range of “no-cry solutions” for babies and children. I’m a
test parent for some of her research for new books. And this was just the digest
that I needed to implement the new changes. I have pasted below the information
as I got it, and highlighted in green the parts which really struck a cord for
me. Whilst I am still putting in place these changes, I regularly refer to
these tips in order for it to all become natural.
RESULT!
In less then a week, my toddler Dazaï is going to bed between 8 and 9, with 8 being the favored time. He responds very well and with all the right bedtime triggers – pulling the curtains to dim the lights, brushing his teeth, enough time on the potty, a story, a song, little side light… I suppose we were resisting what seems like “slavery” to all these rituals, but to be honest if we are going to have a happier child, I don’t mind putting in the necessary efforts. These early years are crucial for their development and will be gone in the blink of an eye anyway.
My baby Sanji is now having breakfast/lunch and supper, a couple of feeds from me, up to three, but most notably not being breastfed to fall asleep. He wakes up a couple of times at night but falls asleep again.
We are all feeling more peaceful.
And THANKFUL for the much needed improvements !!!
Eight Sleep Tips
for Every Child
Tips from The
No-Cry Discipline Solution
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Lack of sleep
affects every minute of every day for every person in the family because lack
of sleep isn't just about being tired. Sleep has a role in everything --
dawdling, temper tantrums, hyperactivity, growth, health, and even learning
to tie his shoes and recite the ABCs. Sleep affects everything. The following
ideas are of value to almost any sleeper, of any age. These tips can bring
improvement not only in your child's sleep, but also in her daytime mood and
last, but not least - improvements in your own sleep and outlook as well.
# 1
Maintain a consistent bedtime and awaking time.
Your child's
biological clock has a strong influence on her wakefulness and sleepiness.
When you establish a set time for bedtime and wake up time you
"set" your child's clock so that it functions smoothly. Aim for an
early bedtime. Young children respond best with a bedtime between 6:30 and 7:30
P.M. Most children will sleep
better and longer when they go to bed early.
# 2 Encourage regular daily naps.
Daily naps are important. An energetic child can
find it difficult to go through the day without a rest break. A nap-less
child will often wake up cheerful and become progressively fussier or
hyper-alert as the day goes on. Also, the length and quality of naps affects
night sleep - good naps equal better night sleep.
# 3 Set your child's biological clock.
Take advantage of your child's biology so that he's
actually tired when bedtime arrives. Darkness causes an increase in the
release of the body's sleep hormone -- the biological "stop"
button. You can align
your child's sleepiness with bedtime by dimming the lights during the hour
before bedtime. Exposing your child to morning light is pushing the "go" button
in her brain - one that says, "Time to wake up and be active." So
keep your mornings bright!
# 4 Develop a consistent bedtime routine.
Routines create security. A consistent, peaceful bedtime
routine allows your child to transition from the motion of the day to the
tranquil state of sleep. An organized routine helps you coordinate the
specifics: bath, pajamas, tooth-brushing. It helps you to function on
auto-pilot at the time when you are most tired and least creative.
# 5 Create a cozy sleep environment.
Where your child sleeps can be a key to quality
sleep. Make certain the mattress is comfortable, the blankets are warm, the
room temperature is right, pajamas are comfy, and the bedroom is welcoming.
# 6 Provide the
right nutrition.
Foods can affect energy level and sleepiness.
Carbohydrates can have a calming effect on the body, while foods high in
protein or sugar generate alertness, particularly when eaten alone. A few
ideas for pre-bed snacks are: whole wheat toast and cheese, bagel and peanut
butter, oatmeal with bananas, or yogurt and low-sugar granola. Vitamin
deficiencies due to unhealthy food choices can affect a child's sleep.
Provide your child with a daily assortment of healthy foods in three meals
plus several snacks for health and good sleep.
# 7 Help
your child to be healthy and fit.
Many children
don't get enough daily physical activity. Too much TV watching and a
lack of activity prevents good sleep. Children who get ample daily exercise
fall asleep more quickly, sleep better, stay asleep longer, and wake up
feeling refreshed. Avoid activity in the hour before bedtime though, since
exercise is stimulating - they'll be jumping on the bed instead of sleeping
in it!
# 8 Teach
your child how to relax.
Many children
get in bed but aren't sure what to do when they get there! It can help to
follow a soothing pre-bed routine that creates sleepiness. A good pre-bed
ritual is story time. A child who is listening to a parent read a book or
tell a tale will tend to lie still and listen. This quiet stillness allows
him to become sleepy. Work with these eight ideas and you'll see improvements
in your child's sleep, and in your sleep, too.
Excerpted with
permission by McGraw-Hill from The No-Cry Sleep Solution for
Toddlers & Preschoolers
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