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Establishing healthy sleeping habits
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Your toddler may not necessarily develop healthy sleep habits automatically. He may need a little help from you! Ann Richardson gives a few guidelines.
Article: Ann Richardson from women24
Image: Images24

Establishing healthy sleep habits from the start will ensure that your child will fit smoothly into your family's routine. Having enough sleep is as important to your toddler as following a healthy diet and providing him with adequate stimulation. A well-rested child is less frustrated, more predictable and happier in his world.

Create a sleep zone
Whether you have chosen to sleep with your child in the family bed, or whether your child sleeps on his own is determined by your personal beliefs, cultural views and your ability to separate from your child. Either way, choose a sleep zone that suits you.

It is important to regulate your childs environment to ensure that his sleep zone supports sleep. I would recommend that by the time your child is two years old, that you try to let him sleep in his own sleep zone. Children need to have their own space, and sleep space is interconnected with physical and emotional boundaries. Encouraging your child to foster some independence from you in the sleep zone paves the way for a sense of security with his own separateness and provides a sound basis for the development of self esteem and self reliance.

Some ideas of creating a calm and nurturing 'sleep zone' include:

  • Darkened room at night ( with a dim night light if necessary), and closed curtains for day time naps.
  • Special 'sleep friends' such as a stuffed animal or favourite toy.
  • A muted colour scheme in his room, avoiding bright or primary colours.
  • Avoid menacing posters/wall murals and shelves piled with stuffed animals.
  • Don't hang dressing gowns or towels on the back of his door – they can look scary in dim light.
  • Avoid glare from a window or a passage or bathroom light.
  • If possible, try to keep his play zone in another area of the house, so that he does not associate play with his sleep zone. If it is not possible, pack all toys away before sleep time.
  • Keep the cot or bed away from plug points because of electric magnetic radiation.

    Establish a bedtime routine
    Toddlers thrive on routine, so having the identical bedtime routine every night will soon become a trigger to him to start shutting down to a calmer state. Try and keep this time of the day calm and quiet, so if Dad is home, try and limit the amount of horseplay and excitement that takes place – rather stick to calming, nurturing activities such as watering the garden, doing a puzzle, or play "I spy". Avoid intensive movement activities and rough house play at this time, but encourage them in the afternoon.

    Try and serve supper at roughly the same time each evening, and perform the same activities thereafter until bedtime:

  • tidy up – teach him to put his own dishes in the sink or dishwasher.
  • lay out his pyjamas and toiletries on the bed – let him help you.
  • run a bath – let him help you (note: never leave him alone in the bathroom).
  • give him a warm, calming bath, or bath with him – add a drop of lavender or chamomile oil – a few stack toys are ideal for bathtime – this is also a nice time for Dad to get involved.
  • Wrap him tightly in a warmed towel when you are finished, and dry him with deep, firm strokes. Deep pressure activities such as this are most useful to help him calm down. Have a favourite song that you always sing at this time (such as "this is the way we dry ourselves…"
  • A massage (if he will let you) is a wonderful way to end off bathtime. Deep pressure touch, is for most of us, one of the most effective ways to calm when we are feeling overloaded. Massage enhances parent-child bonding, helps the child to calm to the quiet alert state, and so promotes deeper sleep. Contact the International Association of Infant Massage South Africa: (011) 787 0681 for details of an instructor in your area.
  • Have some calming, lullaby music playing softly in the background.
  • If there is time before bedtime, keep all stimulation to a minimum, play quiet games such as puzzles and stacking games, and read stories (no dragon stories!) – try to remain within the 'sleep zone'.
  • Offer the last drink of the day (if appropriate).
  • Last trip to the bathroom to brush teeth and wash hands, a nappy change or, if age appropriate, a loo stop!
  • Help him to choose a book for his bedtime story (if age appropriate).
  • A cuddle and kiss, and into bed – no story unless he gets into bed and under the covers!
  • Read a bedtime story that is age appropriate, and not too scary – stick to old favourites (toddlers love the same book over and over again). A good tip is to make up an ending that entails the hero/heroine also going to sleep! Try not to get hooked into more than one story.
  • Last kiss and cuddle, and a firm and loving "goodnight". Leave when your child is still 'happily awake', not drowsy or asleep. (you'll only create an expectation to always stay with him, which may become a behavioural issue later).

    Ann Richardson is Women24's Toddler Expert.
    Click here to ask her a question.


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    Teaching the child to sleep in the early ages is the best option.When my daughter was about 3months.I taught her to sleep at 7h30 in the evening.Now when the time comes she tells me that she wants to sleep,she only 2yrs 4months. So early teaching is the best.
    Dimakatso on 25 Sep at 15:12

     
    Hi there, Can you provide me with some good tips on how to make this big process a little bit easier for both of us. When is the right time to move her into a bed? How do I go about setting the routine of keeping her in the bed as she can constantly escape?
    Michelle on 24 Oct at 16:22

     
    my daughter sleeps when she arrives at home. her granny feeds her and after its sleeping time 4her then she wakes up at 8pm. how can i change that. so that se might sleep later
    kgaugelo on 02 Nov at 09:59

     

     
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