Healthy Sleep Habits

What is normal sleep?

Helpful tips for healthy sleep habits:

The following are some helpful tips for establishing good sleep habits for your child:

• Newborns do not have a set night/day schedule for the first several weeks of life. It is best for a newborn not to sleep longer than five hours at a time in the first five to six weeks as their small bodies need frequent feedings.
  
• Older babies and children should have a nap time and bedtime schedule.
  
• Start a quiet time, such as listening to quiet music or reading a book, 20 to 30 minutes before bedtime. TV should not be a part of the quiet time.
  
• After quiet time, follow a bedtime routine such as a diaper change, going to the bathroom, brushing teeth, etc.
  
• Set a time limit for quiet time and the routine so it does not drag on and your child knows what to expect before bedtime.
  
• Say goodnight, turn off the light, and leave the room.
  
• Security objects, such as a special blanket or stuffed animal, can be part of the bedtime routine.
  
• It is important for children to be put to bed awake so they learn to fall asleep themselves.
  
• Babies should not be put to bed with a bottle. It causes problems with tooth decay and ear infections.

Helpful tips for children with poor sleep habits:

Children can easily fall into bedtime habits that are not always healthy habits. The following suggestions can help when a child does not want to go to bed or is having trouble staying in bed:

• If your child cries, speak calmly and reassure him/her, "You are fine. It is time to go to sleep." Then leave the room.
  
• Do not give a bottle or pick up your child.
  
• Stretch out the time between trips to the room if your child continues. Do not do anything but talk calmly and leave.
  
• Your child will calm down and go to sleep if you stick to this routine. It may take several nights for your child to get used to the new plan.
  
• If your child is used to getting a large amount of milk right at bedtime, start to cut down the amount of milk in the bottle by 1/2 to 1 ounce each night until the bottle is empty and then take it away completely.
  
• Sometimes children get out of their routine of night sleeping because of an illness or travel. Quickly return to good sleep habits when things are back to normal.

• If your child gets out of bed, take him/her back to bed with a warning that the door will be shut (not locked) for 1 or 2 minutes if he/she gets out of bed.
  
• If your child stays in bed, the door stays open. If your child gets out of bed, the door is closed for 2 minutes. Your child can understand that he/she has control of keeping the door open by staying in bed.
  
• If your child gets out again, shut the door for 3 to 5 minutes (no more than 5 minutes).
  
• Be consistent. Put your child back in bed each time he/she gets out of bed.
  
• When your child stays in bed, open the door and give your child praise (i.e. "You are doing a great job of staying in bed. Goodnight.").
  
• Your child can be rewarded for staying in bed by earning a star on a calendar for staying in bed all night. You can give a special prize for a certain number of stars earned.

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