Good Sleep = Good Mood!

Good sleep generally results in good moods for both parents and children. Yet sleep - much sought
after by parents and most resisted by children - is the most frequent cause of frustration for up to 25
per cent of parents of young children.

To make sleep changes you'll need:
·      To stick to bedtimes and routines in the face of heartfelt resistance
·        Large amounts of patience
·        Support from those around you
·        Someone to take turns handling the bedtime routine, if possible

Why children try to stay awake
A child may look and act exhausted but still struggles to stay awake. This is because children are
fundamentally motivated to explore and ensure they miss nothing. It's up to you to decide when your
children should go to bed. There is some variation in the amount of sleep each person needs, e.g. a
five year old may need 10 hours of sleep each night, and a teenager 8.

Routine matters
A regular bedtime routine, repeated at the same time every night, is essential for creating good sleep
habits. The routine should be calm and gentle. Example:
·        8pm Offer your child a warm drink and cuddle time with you or your partner, get them to brush teeth and visit
the toilet, snuggle them up in bed with a favourite soft toy and read them one or two short stories - not scary ones! Tell
your child it's time for sleep.
·        8.30pm Dim the lights and kiss your child goodnight. At this point expect them to stop playing and stay in bed.
You could stay in the bedroom or leave, depending upon the habits you've already developed.

Put your child to sleep in the place they will spend the night. This makes a connection for your child
between their bed, their bedroom and sleep that will make going to sleep there increasingly likely.
Once your child's in bed, it's crucial they stay there. Don't give them any excuses to get out of bed
unnecessarily. Make sure there's water to drink in the room, and easy access to the toilet if necessary.

Your child may try to get you to engage with them either by calling out to you, continually getting out
of bed or deciding they're suddenly 'hungry'. Repeat your bedtime mantra, keep your response to a
minimum (don't chat or cajole), put your child back to bed if necessary and then leave the room
(making sure they have all they need).

End-of-the-day dilemmas
Evenings can be the most exciting and chaotic time of day. Everyone is arriving home sharing stories,
catching up on playtime and starting the tasks of preparing meals, unpacking school bags and doing
homework etc.

If you haven't seen your children all day you may be tempted into some rough and tumble play. Try
these exciting games as early as you can and finish off your play with calming activities such as
jigsaws or reading stories.

Avoid computer games in the evenings as these stimulate your child and make sleep more difficult.


Getting the sleep everyone needs may take a week or two of effort but do stick to the
routine you've decided and feel the difference!



The SingHealth Team