A Parent's Guide to Teaching Your Child to Sleep Alone

Who's been sleeping in your bed? If your child is waking you up at night wanting to climb under the covers with you, you could be missing out on the rest you need to handle your responsibilities at work and home. More importantly, it's important for your child to develop the confidence to become more independent.

As long as you're prepared to withstand some fussing and crying, you can stop battling over bedtimes. Consider these suggestions for helping your child to stay in their own room so your whole family can enjoy a good night's sleep.

Steps to Take with Your Child

1. Provide reassurance. Fear of monsters, burglars, and other imagined dangers are often the reason why your child wants you by their side. Validate their feelings. Comfort them after a nightmare and give them a stuffed toy to hug.

2. Spend time together. Your child may also need more attention. Schedule one-on-one time during the day for baking cookies or taking an outing to the petting zoo.

3. Talk it over. Ask your child what would help them sleep in their room. If they have trouble putting it into words, try making drawings or acting out the scene with sock puppets.

4. Start early. Naturally, it's easier if you begin the process before they can walk to your room on their own. It's simpler to prevent the habit than to break it.

5. Train in intervals. If your son or daughter is already used to late night visits after scary movies or thunderstorms, you can still create new routines. Tell them you'll check on them every 10 minutes if they stay in their bed. Increase the intervals over time.

6. Proceed gradually. If your child needs more persuading, there are interim steps you can use. Sit by their bed until they fall asleep or let them sleep on an air mattress on your bedroom floor temporarily.

7. Be boring. This is one of those rare occasions when you want your kids to shun your company. Limit conversation and cuddling so hanging out with you isn't much fun anyway.

8. Add lighting. If you're lucky, your child may just be afraid of the dark. A night light or flashlight they can control could be a quick solution.

9. Offer rewards. Going to sleep on their own is a big achievement. Give your kids praise or small treats for the nights they cooperate. Stickers and sugarless gum are good choices.

Step to Take Yourself

1. Examine your motives. Be honest with yourself about the role you might be playing in the situation. Parents sometimes encourage their kids to share their bedroom, especially when they like their company or want to avoid communicating with their spouse. It may be time to bond more during the day with your child or see a counselor about your marriage.

2. Create a barrier. Do you wake up in the morning surprised to find that your child slept in your bed? Hang a bell on your bedroom door or keep it locked so you can monitor the situation more closely.

3. Be firm. Persistence pays off. If you refuse to make exceptions, you'll be able to reclaim your bedroom faster.

4. Model good sleep habits. Once each family member is enjoying their own bed, you can help them have sweet dreams. Stick to consistent bedtimes and limit late night snacking and TV.

It's easy to drift into bedtime habits that compromise your rest. Almost 24% of parents say their kids sleep in their beds sometimes, according to the National Sleep Foundation. However, if you're consistent and positive, you can turn things around so you and your children sleep peacefully and apart.

The Surprising Connection Between Diet and Sleep

Managing your weight may depend on how you sleep, and sleeping well may depend on what you eat. Your diet and sleep are closely connected in many ways, and both are essential to your mental and physical wellbeing.

Practice lifestyle habits that will help you maintain a healthy weight and enhance the quality of your sleep. Consider these strategies to discover positive changes you can start making today.

Change Your Sleeping Habits:

1. Resist cravings.

Sleep deprivation interferes with making sound decisions, so you're more likely to choose French fries instead of a green salad. You're also less likely to reach for comfort foods when your body feels well-rested.

2. Balance your hormones.

Lack of sleep disrupts your hormones. Ghrelin levels rise and Leptin levels fall, making you want to eat more.

3. Boost your metabolism.

Your body needs adequate rest in order to process insulin effectively. Otherwise, your metabolism slows down and your body stores more fat.

4. Be consistent.

To get sufficient sleep, try going to bed and waking up on a regular schedule. Stick to your routine even on weekends and holidays.

5. Wake up early.

Studies show that night owls tend to eat diets higher in unhealthy fats and overall calories. Training yourself to rise earlier may help you lose weight.

6. Adjust the lights.

Morning light helps you to become alert, and dark nights help you to fall asleep. Eat breakfast outside or take a walk before work. Close your bedroom curtains at night, and shut off TV and computer screens an hour or two before you go to bed.

7. Block out noise.

Are you bothered by car alarms and loud neighbors? Drown out background noises with a fan or pink noise machine.

Change Your Eating Habits:

1. Set a curfew.

Digesting heavy meals makes it more difficult to sleep. Avoid late night snacking or choose something light like a piece of fruit. Stop drinking and eating at least half an hour before bedtime.

2. Monitor caffeine.

Moderate amounts of caffeine are safe for most adults. On the other hand, the stimulating effects can last anywhere from 5 to 12 hours depending on the individual. Cut back on coffee and chocolate if caffeine keeps you up at night.

3. Drink responsibly.

Alcohol may make you sleepy, but you'll probably toss and turn. Skip the nightcap and drink plain water before bed.

4. Prevent acid reflux.

Spicy and acidic foods cause heartburn, and lying down adds to the discomfort. You can help relieve acid reflux symptoms by avoiding triggers like high-fat foods, spicy dishes, citrus fruit, tomatoes, and chocolate.

5. Create rituals.

Most experts say that warm milk doesn't contain enough tryptophan to induce sleepiness. On the other hand, if you find it soothing to drink a cup of milk or eat a slice of turkey breast before bed, it's a good idea to stick with what works for you.

6. Increase serotonin.

Serotonin is one of the main hormones associated with healthy sleep. You can find it in complex carbohydrates like whole grain breads and brown rice, and herbs like sage and basil. Other good sources include fish, poultry, and nuts.

7. Eat more magnesium.

Nutrients like magnesium act as natural muscle relaxants that fight anxiety and encourage sleep. Foods high in magnesium include leafy green vegetables, dairy products, and nuts.

Keep in mind that what you do in the kitchen may affect how you sleep, and what you do in the bedroom may affect how you eat.

When you pair good quality sleep with a nutritious diet you reduce your risk for many health conditions, and increase your chances for living a longer and more active life.

Learn more about your health online when you read the rest of our information here about: Child Sleep Disorders guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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