“Bedtime” may not be your family’s favourite time of the day but it is an important time, as children need their sleep. On average, school aged children require 10-12 hours of sleep per night for optimal growth and development. Well-rested children tend to be better behaved and are better prepared for busy schedules and for learning. As parents, one of our most important jobs is to ensure our children get the sleep they need.

The good news is that bedtime need not become “battle time”. Here’s what parents can do to help their children establish good sleeping habits:

• Set a consistent bedtime and wake time.

• Establish a simple bedtime routine that takes place mostly in the child’s room. Keep the routine the same every night, even on weekends.

• Ensure the child enjoys at least 15-30 minutes of relaxing/quiet activity before bed.

• Remain calm yet firm when returning your child to bed each time they get out.

• Avoid caffeine intake from sources such as pop and chocolate.

• Ensure there is no television or computer in your child’s bedroom.

• Don’t send your children to their bedroom as a threat/punishment.

• Keep the bedroom as a place to sleep not play (limit toys).

• Ensure plenty of physical activity and fresh air every day.

• Use a dim (night light) or no light at night and bright lights in the morning.

• Role model your own regular sleep schedule.