How to Get your Kids to Sleep

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Bedtime battles are hard on parents. Children either don't want to go to bed, or want attention, so they'll make it as difficult as possible for the parents to get them in bed on time. Although these battles are going to be inevitable, many experts point to methods parents can use to combat the war on bedtime.

Routine is an effective yet subtle weapon for parents. But just putting the kids to bed at the same time isn't enough, according to experts. Parents must also make a routine out of their pre-bedtime activities. There are a few rituals that may help get a child in bed:

• A light snack. Hunger can interfere with a child's sleeping. Milk and turkey contain enzymes known to be effective sleep inducers.
• A hot bath 90 minutes before bedtime temporarily raises the child's temperature. The later drop in body temperature makes the child feel sleepy.
• Listening to music. Relaxing music will calm the child's nerves.
• Drinking caffeine-free tea relaxes the child, and warms the body. When the body cools down again, the child will feel sleepy.

Experts say children should avoid horseplay, reading exciting books, watching violent TV programs, and drinking caffeine (like soda pop) when bedtime is approaching. Strenuous exercise before bedtime can also keep a child from sleeping.

Another important tip is to keep children away from their beds when they aren't sleeping. Doing things like reading, watching TV, and homework while sitting in bed may confuse the child's body as to when it's time to sleep, and when it isn't.

Anticipation can be another bedtime tactic. When children repeatedly make the same requests every night, parents should anticipate them and get them out of the way during the bedtime routine.

A 10-minute massage of the upper body can also help to induce sleep. Deep, relaxing breathing is another method that will induce sleep for children. It eases muscle tension and slows the heart rate. To make this method as effective as possible, teach the child to breathe through the nose, taking in as much air as possible. After holding for one second, slowly exhale.

Visualization is a technique that parents can use in order to induce sleep for their children. Have the child visualize himself or herself in a relaxing atmosphere. Have them think about every detail in the environment, and make sure you speak in a soothing voice. Once you have kids in bed, keeping them there can be as challenging; some methods help ensure your child's sleep is deep and constant.

• Allow your children to choose which pajamas to wear, and let them have a stuffed animal if they want.
• Consider playing soft, soothing music while they sleep.
• Tuck your child into bed snugly to give him or her a feeling of security.

Unlike some other wars, the war on bedtime can be fought and won by parents if they are able to keep a routine, and stick with it. Bedtime and other tips for parents can be found on the NW Educational Laboratory's Parent Information Resource Center site (www.nwrel.org/pirc).

This column by David Beavers is provided as a public service by the Northwest Regional Educational Laboratory, a nonprofit institution working with schools and communities in Alaska, Idaho, Montana, Oregon, and Washington. David is a journalism student at the University of Oregon and currently an intern at the NWREL.