Please, Just Go to Sleep!

One more drink, please!

I have to go potty!

It's too dark!

One more book!

If these excuses sound familiar, you are probably a parent of a young child who has mastered the art of trying to delay bedtime. Kids try to delay bedtime for a variety of reasons. Some kids may be experiencing night time fears, some kids just want to spend more time with you and some kids may just be testing the limits.

Whatever the reason, parents typically just want their child to "Please, just go to sleep!" Keep reading for some helpful tips on how to make bedtime smoother for everyone.

1. Set a bedtime that allows your child to get enough sleep. Young children often have a natural time that they wake up in the morning. If you have an early riser, they may need an early bedtime. Knowing how much sleep per 24 hours (including naps) is helpful in deciding when to set their bedtime. Infants 4 months to 12 months need 12 to 16 hours of sleep. Children ages 1 to 2 should get 11 to 14 hours of sleep. Children ages 3 to 5 should get 10 to 13 hours of sleep. Children ages 6 to 12 should be sleeping 9 to 12 hours. 
2. Create a consistent bedtime routine. A consistent routine helps your child know what is going to happen next and prepares them for sleep. Some activities you might consider including are a bath, brushing teeth, snuggling, reading books and singing a good night song. 
3. Turn off screens at least 2 hours before bedtime. The light from screens can interfere with our bodies production of melatonin. Melatonin is a hormone that is vital to our sleep cycle. Even a small amount of screen time before bed can decrease our bodies production of melatonin, making it harder to fall asleep. Bedrooms should be screen free zones. 
4. Help reduce stress for your child. Stress causes our bodies to produce cortisol which is our bodies stress hormone. If your child has high levels of cortisol, they will have a hard time shutting down their bodies so they can fall asleep. Choose calm activities for your child to do prior to bedtime. Bedtime is a great time to practice some deep breathing exercises to help calm your child. 
5. Create a safe and comfortable environment that is conducive to sleep. Our child's bedroom should help them feel safe and relaxed so they can fall asleep. Consider limiting distractions by limiting the number of toys in their room. Provide a dim night light if need. Have a soft blanket/pillow for your child if they are old enough to use one. Limit the number of stuffed animals in your child's bed. One or two might help them fall asleep but too many can make it hard to get comfortable or create a distraction. Keep their room cool. We sleep better at room temperature or a little cooler. 
6. Validate your child's fears. Young children develop very real fears. Fears that may seem silly to us but are very real for them. If your child is afraid of something at night, reassure them that they are safe. Using tools like a night light or "Monster Spray" can help reassure your child that they are safe. 
7. Help you child fall asleep. A common misconception is that if parents lay or sit with their child, they won't learn to go to sleep on their own. In reality when we sit with our children we can teach them how to calm themselves so that they can fall asleep. Two of my three children have at different times needed our help to fall asleep. My husband or I would sit with them in their beds and rub their backs or heads as they fell asleep. I don't regret ever doing this with my kids. In fact, these moments spent snuggling and comforting my kids is something that I miss doing on a regular basis. 

If you are a parent who needs their child to "Please, just go to sleep", try out some or all of these tips to help create a smooth and successful bedtime. And remember these tips aren't just for kids. Parents can benefit from creating their own bedtime routine, limiting screens, reducing stress and creating a comfy, safe environment.