Wake your child at the same time each day (including weekends)
Prevent naps (after age three or four)
Encourage plenty of exercise (before dinner time)
ADDVANTAGE
Solutions for Attention Deficits and Learning Problems
Establishing Healthy Sleep Habits
Physical and psychological well being are enhanced with good sleep. Healthy sleep habits begin in the morning and continue throughout the day. Aim to keep the days less hectic with well-paced, planned routines. The goals are to develop a consistent wake and sleep schedule, reduce daytime stress and maintain habits that promote sleep. Aim for developmentally suitable hours of sleep each night. Though each child is unique, use the following guidelines: at seven years of age, the average child needs 10˝ hours of sleep; at nine years, 10 hours and at 11 years, 9˝ hours. An excellent reference is Solve Your Child’s Sleep Problems, by Richard Ferber.
In the morning and during the day:
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Wake your child at the same time each day (including weekends) |
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Prevent naps (after age three or four) |
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Encourage plenty of exercise (before dinner time) |
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In the evening:
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Avoid stimulants (including caffeine) |
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Avoid rigorous exercise (including horseplay) and stressful interactions (such as homework |
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Take time to talk about the day and plan for the next day (identify any worries or upsets) |
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Pack up and get ready for the next day (homework, clothing) |
At bedtime:
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Maintain a set routine for regular activities (such as bath, tooth brushing, etc.) |
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Pajamas should be comfortable |
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The bedroom should be cool and darkened (night lights are fine) |
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Avoid sleep helpers (TV, back rubs, mom or dad laying down with child) |
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Have child stay in bed 15 minutes. If not yet asleep, get him or her out of bed and do something alone in bedroom that is non-stimulating for 15 minutes before returning to bed. Repeat. |
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In bed, encourage the child to play “sleep games” without parent help (Relax Muscles, 5,4,3,2,1 Game, Tag with Mrs. Sleep, Memory Tests, etc.) |