Sleep is important for everyone, but it’s especially important for children. Sleep helps their brains develop, their bodies grow, and their moods stay stable. But getting your child to sleep can be a challenge.

Whether you have a newborn who wakes frequently at night or a toddler who resists bedtime, there are things you can do to help your child sleep better. Here are ten tactics that work:.

1. Stick to a bedtime routine

Children thrive on routine, so establish a consistent bedtime routine that you follow every night. This could include things like reading a book, taking a bath, and singing a lullaby.

The key is to do the same things, in the same order, at the same time every night. This will signal to your child that it’s time to wind down and go to sleep.

2. Limit screen time before bed

The blue light emitted by screens can interfere with sleep by suppressing the production of melatonin, the hormone that helps regulate sleep. So it’s a good idea to limit your child’s screen time before bed.

Ideally, they should stop using screens at least an hour before bedtime. Consider establishing a “screen-free zone” in your home, such as the bedroom, to encourage better sleep hygiene.

3. Create a sleep-friendly environment

The environment in which your child sleeps can have a big impact on their sleep quality. Make sure the room is quiet, cool, and dark, and that the bed and bedding are comfortable. Consider using white noise to drown out any distracting sounds.

And if your child is afraid of the dark, consider using a night light or leaving the door cracked so they can see a bit of light.

4. Be consistent with naps

Just as a bedtime routine is important, so is a nap routine. Make sure your child has a consistent nap schedule and that they nap in the same place every time.

This will help their body get into the habit of falling asleep at naptime and will ensure they get the rest they need.

5. Encourage physical activity

Physical activity during the day can help your child sleep better at night. Make sure your child gets plenty of exercise during the day, whether that’s through playground time, sports, or other activities.

Just be sure to avoid vigorous activity close to bedtime, as this can actually make it harder for your child to fall asleep.

6. Establish a calm bedtime routine

Bedtime can be a stressful time for both parents and children. To make the transition smoother, establish a calm bedtime routine that you can both enjoy. This could include things like snuggling, talking about the day, or telling a bedtime story.

7. Address any sleep issues early

If your child is having trouble sleeping, it’s important to address the issue early. Sleep problems can have a big impact on your child’s health and well-being, so don’t wait to seek help.

Talk to your child’s doctor if you have concerns about their sleep habits.

8. Use positive reinforcement

Positive reinforcement can be a powerful tool when it comes to bedtime. Consider using a reward system, such as a sticker chart or a small treat, to motivate your child to stick to their bedtime routine.

This can be especially helpful for children who are resistant to bedtime.

9. Avoid caffeine and sugar

Caffeine and sugar can interfere with sleep by making it harder to fall asleep and stay asleep. Try to avoid giving your child caffeine or sugar before bedtime, and limit their intake during the day as well.

Instead, offer healthy snacks and water to help them stay hydrated and nourished.

10. Be patient and consistent

Finally, it’s important to be patient and consistent when it comes to sleep. Even if your child resists bedtime and wakes up frequently at night, stick to your routine and try not to get discouraged.

With time and consistency, your child will learn to associate their bedtime routine with sleep, and you’ll both get the rest you need.