Easing into School Bedtimes

School begins in a few weeks for metro-area students, and bedtime will be a growing concern for families. Let's start out with the importance of a good night's sleep.

Sleep is extremely important for children for two reasons:

• physical health - their bodies need sleep to regenerate the energy they use
• attitude - a rested child is more cooperative and happy

Bedtimes are usually later during the summer because kids don't have to get up for school. But in some families, bedtime gets later and later as the summer progresses. How do parents begin changing the bedtime schedule?

Start by talking about it for a few days. Get them in the right frame of mind to begin. The next week, send them to bed earlier. Don't force them to sleep -- but they must lie in bed, even if they are not tired. They can read.

How do you get a child to go to sleep when the sun is still shining and he can hear other children playing outside?

It's true that nobody wants to miss out on the fun. Don't forget the importance of bedtime routines (snack, bath, story, lights off). These routines slow children down in steps. Go through the routine with your child to make sure he does it and to satisfy his need for attention when he's not tired yet.

What about older children? Should they have a later bedtime?

The routine will actually go much smoother if all children go to bed at the same time. Older children can begin their bedtime routine in their room, when the younger children have lights off. Then they can quietly read, listen to music, work on a craft project, and fall asleep later. Some families may prefer to just admit that older children get to stay up later.

How do we handle children who don't cooperate, and refuse to go to sleep?

Examine the situation:

• is she not tired, or over-tired? Regulate naps during the day.
• is he scared or worried? Talk for awhile before saying goodnight.
• does she want to stay up and play? Tell her the clock says it's bedtime (Important to use the clock when she tries to negotiate -- if the clock says bedtime, then it is bedtime. Period.).

For more information call 553-3000 or toll-free (877) 553-3001 or email info@heartlandfamilyservice.org