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A Solid Night’s Sleep Begins HOURS Before Bedtime:

Be aware and honour your child’s sleep by following the steps below:

 Wean caffeine. Kids don’t drink coffee, but there’s plenty of caffeine in soda and chocolate candy. If your child is sensitive, cut out caffeine sources after lunch. But really, your little ones should be avoiding these anyway- they should be treats for special occasions and not part of our everyday.

Stick to a regular bedtime and wake time. Most older kids adapt easily if a bedtime is missed once a week, but more often, and you’re asking for trouble.  With babies and toddlers, a set bedtime will be a blissful bonus when it comes to counting on dreamy nights.

Limit cell phones. Research has shown that adults who were exposed to radiofrequency waves (similar to the ones emitted by cell phones) for 3 hours before bedtime had a shortened deepest-sleep stage — the time when the body repairs damaged cells. Be sure your child stops texting and talking early in the evening.

Skip scary movies. They’re not only arousing, they can lead to nightmares or night terrors. Unsettling nighttime dreams also result from a child’s real fears, so open a dialogue during the day about anything troubling him.

Bedtime routines are KEY. End every day the same way: A bath, a snuggle, and a book will come to signal sleepy time.