Dr. Danis, M.D., M.P.H.
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Diane M. Danis, M.D.  

From Contemporary Pediatrics  Volume 26, no.3
           
·        Develop a sleep schedule and stick to it – even on weekends
·        Offer light and healthy snacks before bedtime, and restrict caffeine
·        Use a timer to warn that bedtime is approaching
·        Use a visual schedule to help your child with transitioning to bedtime
·        Enjoy relaxing wind-down rituals before bed, such as reading, taking a bath, singing songs, etc.
·        Wear pajamas to bed
·        Limit media exposure prior to bedtime
·        Enjoy daily exercise and fresh air
·        Have a good sleeping environment: think quiet, dark, cool
·        Teach your child to soothe himself, using a favorite toy or blanket
·        Make the bedroom a “sleep-only zone” – remove clutter and media
·        Get sufficient sunlight exposure, at least 30 minutes during the day
·        Limit sleeping time: 12 hours for toddlers and 10 hours for children and teens

·        For best results, keep the bedtime routine consistent