ParentingHub

Take steps to ensure kids rest well at night.
Children need a good night's sleep just as much as they need good nutrition, in order to be rested and to focus on learning and growing during their awake hours. Parents can work together with their children to ensure the little ones get the best sleep possible.

Set a Bedtime and Stick to It

o Stick to the same bedtime on weekends and weekdays.
Many parents set a bedtime for the nights before a school day, but the schedule often varies on weekends and holidays. According to Keep Kids Healthy in "Kids and Sleep," this pattern can cause children to have sleep disruptions and problems. Parents should set a bedtime that is realistic for weekdays, and try to get children in bed close to the same time on the weekends to keep the schedule consistent.

Develop a Bedtime Routine

o A routine will signal the body that it is time to sleep.
Children should start a routine about 20 minutes before bedtime. Taking a bath, brushing teeth, reading a book, or listening to music can all be part of a bedtime routine. According to Sleep for Kids in "Sleep Tips," repeating this process night after night will signal the child's body that it is time to rest, and the child will be more successful in falling asleep.

Create an Environment Conducive to Sleep

o Keeping the bedroom cooler promotes sleep.
When a child is trying to sleep, it is important to have an environment that will encourage her to fall asleep and stay asleep. Keep the lights off or low, and eliminate distractions, such as televisions, noise or toys. The Sleep Foundation in "Children and Sleep" also suggests keeping the bedroom temperature cool to encourage sleep.

o Eliminate caffeinated beverages several hours before bed.
In addition to causing odd dreams that can disturb sleep, a large meal right before bed could energize a child and prevent him from falling asleep. Have dinner earlier and a small snack, such as fruit, before bed. Web MD in "Sleep Tips for Kids" also suggests eliminating food or drinks that contain caffeine six hours before bedtime. Cool- drinks, tea and chocolate are common sources of caffeine that children should avoid before bed.

Avoid Exercise before Bed

o Discourage running and exercise before bed.
Many children are active, but doing so in the hours leading up to bedtime can make it hard to fall asleep. Exercise raises the heart rate and it can take several hours for the body to come back to a relaxed state. Plan relaxed evening activities that will have a calming effect on the child's body.