How To Adjust Sleep Patterns In Children

1. Turn off the light at night.  Some children prefer to sleep with the light on, but this may disrupt the body's natural rhythms. If children must have a night-light, dim red- or yellow-toned lights are preferable to blue or green because the latter may have a negative effect on the brain. Any bright light at night - even those put on for a brief trip to the toilet - will be interpreted as day by the brain. Putting the lights out also works as a clear signal to your kids that it is now time to switch off for the night.  

2. Consult Dr Sleep.  If you've any concerns whatsoever about your child, the first thing to do is to make sure that they are getting enough sleep.  It is the cornerstone of their heath and happiness.  Without sufficient sleep their behaviour, learning ability and mood will all suffer.  

3. Let them sleep.  Whenever you can, let your kids sleep till they wake up, then make a mental note of how long they have slept.  It may be markedly longer than the amount of sleep they get when they have to be woken for school.  If this is the case, try to bring forward weekday bedtimes so they get something nearer to their optimal amount of sleep.  

4. Keep regular bedtimes.  If you have one children's bedtime for weekdays and another for the weekends, this is the equivalent of asking your kids to overcome jet lag each week!  The odd late night is unavoidable, but otherwise try to stick to a regular time throughout the week - and even in the holidays.  

5. Simplify bedtime.  If your kids try to spin out bedtime - "I'm still hungry," I want a drink," "Bring me a tissue" or the perennial "I can't sleep" - make it clear that they need to ask for everything they want before a certain time.  After that it's too late for requests and complaints: they just have to lie in bed resting until they drop off.  Once they have got used to this rule, bedtimes should be less stressful for everyone and your kids should get off to sleep more easily.  

6. Compensate for delays.  If bedtime tends to be a protracted event, put your kids to bed half an hour earlier so they still get to sleep at a reasonable hour.  

7. Enjoy sweet awakenings.  Wake your children gently and in a kind way.  Tell them you love them; tell them it's a beautiful day; tell them they are the sunshine!  They're usually too sleepy to be embarrassed, and will be buoyed up for the rest of the day by such a happy start.