Get More Sleep

10 solutions that will have tots, teens and yes, even you, sleeping more soundly.

Originally published September, 2006

Adapted from Sleep Solutions for Your Baby, Toddler and Preschooler (Wiley) by Ann Douglas*

SLEEP STEALER #6
Your kid has more excuses to delay bedtime than any other child on the planet

Sleep solution Help him understand that everyone needs sleep to feel their best the following day. Also, avoid sugary, caffeinated drinks, such as chocolate milk, and any high-energy play after dinner. Give your child advance warning that bedtime is coming or let a cheap alarm clock be the bad guy. Don’t ask him if he’s ready to go to bed, just let him choose his pajamas. After a regular 20-minute pre-bed routine of reading or quiet talk, settle him in for the night.

SLEEP STEALER #7
Your tween is wired at bedtime - literally

Sleep solution You may want to consider pulling the plug on the tv, games or im at least an hour before bedtime (and limiting total screen time to no more than two hours a day). If all her favourite electronic gadgets are in her bedroom, find them a new home. And while you’re at it, take the tv out of your bedroom, too. You’ll be more credible and may reap significant dividends, too. Less tv time means more nookie time, right?

SLEEP STEALER #8
Your teen doesn’t have time for sleep (or so he claims)

Sleep solution While it’s wonderful to have a jam-packed schedule, remind your teen that sleep is required for fuel. Otherwise, he risks performing under par at the track meet or chucking a bottle of ketchup at the next demanding customer in his line at Freddy’s French Fry Emporium. Another point to raise: according to the U.S National Sleep Foundation, 55 per cent of accidents caused by falling asleep at the wheel involve drivers under 25.

SLEEP STEALER #9
You’re so exhausted and afraid of being woken up again that you can’t sleep

Sleep solution Consider a relaxing bedtime routine for you, too. Dump all your worries into a journal and jot down tomorrow’s to-do list so that you won’t lie in bed trying to remember them. Skip excessive alcohol and caffeine – no matter how much you deserve them – and choose your bedtime strategically. If your child’s longest stretch of nighttime sleep is between 8:00 p.m. and 1:00 a.m., rethink your 11 p.m. lights-out habit.