Does A Regular Bedtime For My Child Matter?

YES!

Recent research has found that having a consistent bedtime each night could give your child’s brain a boost—and an irregular bedtime will have the opposite effect by actually curbing  young child’s brain power. The researchers at the University College of London found that when 3-year-olds have a consistent bedtime each night they perform better on reading, math and spatial ability tests given at age 7 than children who had irregular bedtimes. The importance of a regular bedtime is especially true for girls, as the study found that girls who didn’t establish consistent bedtimes between 3 and 7 years old had significantly poorer test scores.

Irregular bedtimes also = sleep deprivation. And It’s common knowledge that kids who are sleep deprived tend to be more irritable or hyper, have behavior problems, and have difficulty paying attention. Children ages 1-3 need 12-14 hours of sleep per day, and those 3-6 years of age need 10-12 hours.

So, HOW DO YOU ESTABLISH A CONSISTENT BEDTIME? An establis<span class="_wysihtml5-temp-placeholder"></span>hed bedtime routine that works for you and your child is the key. Then stick with it! The experts at WebMD suggest nine tactics to help make bedtime a breeze for you and your child.

1. Make sleep a family priority.

Set regular go-to-bed and wake-up times for the entire family and be sure to follow them -- even on weekends. You can tell that children are getting enough sleep when they fall asleep within 15 to 30 minutes of going to bed, wake up easily in the morning, and don't fall asleep during the day.

2. Deal with sleep difficulties.

Signs of sleep struggles include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, having trouble breathing during sleep, and loud or heavy breathing while sleeping. Sleep difficulties can be seen in daytime behavior as well. If your child seems overtired, sleepy, or cranky during the day, tell your child's health care provider. Causes of sleep difficulties may be as simple as large tonsils and adenoids, which can be determined during a routine examination.

3. Work as a team.

It's important to discuss and agree on a sleep strategy for your child with your spouse or partner beforehand and work together as a team to carry it out consistently. Otherwise, you can't expect your child to learn or change her behavior. 

If you are starting a new sleep routine for your child, make her part of the team by explaining the new plan to her if she is old enough to understand. For a young child, try using a picture chart to help your child learn the new routine. Changing clothes, brushing teeth, and reading a book can easily be shown through pictures.

4. Routine, routine, routine.

Kids love it, they thrive on it, and it works. In fact, a 2009 article in the journal Sleep found that a consistent nighttime routine improved sleep in children who had mild to moderate sleep problems. A nightly bedtime routine helps your child learn to be sleepy, just like reading in bed often puts adults to sleep. The structure of bedtime routines also associates the bedroom with good feelings and provides a sense of security and control. Routines can take the stress out of bedtime and help make it a special time. 

There is no one right routine for everyone, but in general, your routine should include all the things that your child needs to do before going to sleep, including brushing teeth, washing up, putting on PJs, and having a snack or drink of water. Your child may want to be read to, talk about the day, or be told a story. Whatever you choose to do, keep the routine short (30 minutes or less, not including a bath) and be firm about ending it when it's time to sleep.

5. Bedtime snacks.

Children need more than three meals a day to keep them going, so a small snack before bedtime can help their bodies stay fueled through the night. Healthy options include whole-grain cereal with milk, graham crackers, or a piece of fruit. Avoid large snacks too close to bed, especially with older kids, because a full stomach can interfere with sleep.

6. Dress and room temperature.

Everyone sleeps better in a room that is cool, but not cold. For optimal comfort, a good rule of thumb is to dress your child basically as you dress yourself, keeping in mind that younger children often kick off the covers at night and are unable to cover themselves.

7. Sleep environment.

Make sure the bedroom is dark and quiet and the noise level in the house is low. If your child does not like a totally dark room, turn on a small night light, or leave the hall light on and the door to the bedroom open.

8. Security object.

Bedtime means separation, and that can be made easier with a personal object, like a doll, teddy bear, blanket, or other comfort item. This kind of object can provide a sense of security and control that comforts and reassures your child before falling asleep.

9. One last thing.

Kids will always ask for that one last thing -- kisses, hugs, a drink of water, using the bathroom, just one more book. They can be quite inventive. Do your best to anticipate all this by incorporating these small rituals into the bedtime routine. That way you can get it all done before putting your child to bed. And let your child know that once he is in bed, he has to stay in bed. 

If he gets up, don't react -- simply take him by the hand and walk him back to bed. If you argue or give in to requests, you are giving your child the extra attention -- and delayed bedtime -- he is seeking. And don't give into the "just this one time" pitfall. If you read one more story or let them stay up longer "just this time," you risk that the bedtime routine you've worked so hard to establish will come undone.