5 tips for helping your child get to sleep

Children often have difficulty falling asleep. Identifying the reasons why is the key to finding a solution. Here are five tips that can help your child get the kind of sleep he or she needs.

Young children will often try your patience by constantly getting out of bed to ask for a glass of water or a hug. This is usually a bid for attention or a way of asserting their independence.

• One of the best ways to wean them out of this habit is to provide a "get out of bed" pass that will allow them one – and only one – request.
• Once this is established, set up a reward system for each night that they don't use the pass.

If your child can't get to sleep, then you probably need to establish some bedtime routines, like a bath or reading a story.

• These actions will signal an end to the day and that it's time for bed.
• It further helps to ensure the child's room is prepared for sleep, with dim lighting and a comfortable temperature.

Perhaps your child is overstimulated. The villain of the peace is often what your kids have had to eat or drink in the hours preceding bedtime.

• Avoid caffeine and sugar-rich foods that will overstimulate your child or give them a last-minute burst of energy.
• Televisions, computers and other electronic screens should be avoided in the hour or so before bed, as the bright blue/white light can signal to the brain that it's still daytime.

Kids get stressed out by change, family disagreements or even events at school.

• Talk to your child during the day about how they are feeling, noting any stress points and reassuring them about those issues.
• For younger children, being held by parents provides great comfort.
• For older children, discuss their problems and possible solutions. Just listening attentively can help, as children can feel isolated when they are upset.

It's fairly common for young children to be afraid of unseen imaginary monsters.

• A night light often helps in such cases.
• Older children may fear more realistic dangers such as someone breaking into the house.
• Taking the child around with you as you lock up and activate alarms can help.
• If the child continues to be afraid or has persistent nightmares, it may be time to talk to your paediatrician about counselling to help alleviate fears.

Everyone, including kids, has problems sleeping occasionally. Use these tips to help your child ease into sleep. If the problem persists, it may be time to seek advice from a qualified healthcare provider to ensure your child gets the rest needed to grow up healthy.