Consistency key at bedtime

Recently, while speaking to a group of young mothers on the topic of parenting, I received the following question. “I have a four year old who is a joy to both me and my husband except in a few situations. One of the most annoying problems occurs when we hear him tapping on the door to our bedroom while announcing, ‘I can’t sleep.’ My husband and I both have to get up early so we retire early, often, shortly after we put our four year old to bed. Do you have any suggestions that might help us with this problem?”

My response to the young mother went something like the following.

• My first suggestion would be to consult with your family doctor or pediatrician in order to rule out any medical explanation for this problem. Sleep disorders are not uncommon in children and your child’s physician may have some suggestions to help with your child’s insomnia.

• Next, be sure that your child’s sleeping environment is free from excessive noise, light, or other environmental concerns such as the bedroom being too hot or too cold. A child’s bedroom window facing the street might be picking up loud engine noises, sirens, etc. Heavy drapes across the window can help with outside noise and light.

• Avoid letting your child take late afternoon or early evening naps. If your child is in school or daycare, find out if his or her nap occurs early or late in the afternoon.

• Avoid overly stimulating activities just prior to your child’s bedtime. Rough and tumble games or activities, “horse play”, and action oriented and stimulating television shows, can all produce emotional arousal which often interferes with a child being relaxed and sleepy at bedtime. A calm, relaxed environment for the hour or so before bedtime is essential for healthy sleep problems.

• Parents need to establish a regular routine for their children at bedtime. Bedtime should come at approximately the same time each night, a warm bath or shower before bed is often a healthy part of the nightly ritual. Letting the child brush their teeth, talking about the positive aspect of their day, prayers, or a story is often a healthy and helpful be part of the nightly routine prior to the child’s bedtime. It is very important for both parents to be involved in bedtime rituals. The child needs to feel secure and comfortable with either parent putting them to sleep.

• Finally, a stuffed toy and/or favorite blanket may help the child prepare for bedtime and provide security during the night if the child wakes up.

Hopefully, some of these suggestions will be helpful to those parents whose children experience insomnia.

Harold H. LeCrone, Jr., Ph.D. Copyright 2002