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| For Children |
Set a bedtime and stick to it!
Create a calm, pre-bedtime routine each night such as bathing, dressing in pajamas, brushing teeth, reading books, listening to music or singing, saying good night to Daddy and Mommy, turning off the light or keeping a dim night-light, leaving the room, closing the door or leaving the door half-way open. The routine creates cues that say it’s time to sleep.
In the evening
Limit our TV time and strong activities in the evening .
Empty our bladder just before going to bed
Let us sleep in a dark and quiet room . If we are afraid of the dark, you can keep a dim night-light for us over night.
Let us hold a stuffed animal or blanket to cuddle with.
Let us sleep in our own crib and bed, and try not to share bed with us.
Try not to hold or clap us on our bed and let us sleep by our self.
If we turn side to side, don’t talk or pick up us. We usually go back to sleep soon.
Don’t let us feel too hot or too cold. Setting room temperature < 75° helps
Don’t let us feel too hungry or too full. Serving us light snack helps.
During the daytime
Let us play hard during the daytime so we will be tired at bedtime.
Don’t let us daytime play in the bed.
If we need naps, schedule them early in the day, before 2 pm. |
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| For Teens |
Set a bedtime and stick to it!
Set a bedtime routine, k eep a regular sleep schedule, even on the weekend.
Keep a diary or to-do list. Don’t leave homework for the last minute!
Have quiet activities like reading for 15 to 30 minutes before bedtime.
Avoid exercise, videogames, or television shows near bedtime
Make the sleeping environment quiet, dark, and not too hot or cold
Use dim light at night to set the tone for bedtime.
Exercise regularly
Short naps < 1 hour and not too close to regular bedtime, before 2pm.
Empty bladder just before going to bed
Don’t eat or drink too much within a few hours of bedtime.
Don’t go to bed hungry or too full
Don’t take in any caffeine from drinks or even chocolate before bed.
Don’t smoke and use alcohol
Signs not getting enough sleep.
Have a hard time waking up
Fall asleep during the day.
Get cranky in the afternoon
Seem depressed or have trouble remembering things and staying focused. |
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