Sleeptime Tips

By Dr Ariela Taub


Getting your child to bed can be a challenge for any parent, especially at the end of a long day.  

Here are 10 positive parenting tips to help ease the struggles and make bedtime a relationship enriching and special bonding experience for you and your child.




  1. Establish a bedtime routine:  About one hour before bedtime, begin a set routine that you and your child will follow nightly.  This can include bath-time, brushing teeth, brushing hair, putting on pajamas, etc.  Some children respond well to visual cues, so a visual schedule may be helpful, like this one: https://www.amazon.com/Plastic-Evening-Routine-Picture-Communication/dp/B01NABVJ0N/ref=pd_cp_229_3/139-4556989-3375641?_encoding=UTF8&pd_rd_i=B01NABVJ0N&pd_rd_r=3f6628d9-7eea-4499-a11b-1fcc64d6842d&pd_rd_w=gHKUx&pd_rd_wg=mCVi5&pf_rd_p=0e5324e1-c848-4872-bbd5-5be6baedf80e&pf_rd_r=F813YSEFVEN8NSGWE5TE&psc=1&refRID=F813YSEFVEN8NSGWE5TE 
  2. Bonding time: Cuddle, hug, and hold your little one to show they have your affection and attention.  You can ask questions such as: "What was your favorite part of today?" or try taking turns listing three things you loved most about the day.
  3. "Last" ritual:  For some children, this may be a favorite bedtime story or a soothing lullaby.  You can offer a "menu" to your child and let them choose whether they would like you to read them a book, tell them a story, or sing them a song.  There are several videos on Youtube of lullaby music for babies that may help if you are feeling too tired to sing yourself.  Once you kiss them goodnight and leave the room, if they follow you, gently take their hand and guide them back to bed.
  4. Nightlight/projectors:  A sound or light projector may be helpful in serving as a physical cue that it is time for bed.  I found this musical nightlight by Fisher-Price to be extremely helpful: https://www.amazon.com/Fisher-Price-DYW47-SmartConnect-Deluxe-Soother/dp/B01M9C11ZR/ref=sr_1_1?keywords=fisher+price+night+light&qid=1574000490&sr=8-1
  5. Dark and quiet:  Toddlers may need a low stimulation setting, or a dark and quiet room, to fall asleep comfortably.  Shut off all lights and make sure the house is nice and quiet, as your child may be sensitive to light or sounds.
  6. Is Melatonin a good option?:  Some children may benefit from a sleep supplement called Melatonin.  For example, research has shown children with autism spectrum have a low level of nighttime melatonin and therefore may have an abnormal circadian rhythm.  If you think your child may benefit from taking Melatonin, please discuss with your child's pediatrician to determine if this may be a good option for your child and what dose is best.
  7. Security object:  Offer to grab your child's favorite stuffed animal to give them something soft and comforting to hold onto as they fall asleep.  
  8. Shut off all screens:  Shut off all screens (TVs, iPads, iPhones, etc) at least 1 hour before bedtime.  The blue light from these screens is known to interfere with the viewers melatonin pathway, making it harder for him or her to fall asleep.  
  9. Are weighted blankets effective/safe?: While these may be useful sensory tools during day hours, studies have not shown weighted blankets to be effective in helping children fall asleep.  They are also not considered all-around safe by pediatricians, as they may limit movement during sleep, so talk to a physician before considering this option.
  10. Self-care for mom and dad:  To help make sure mom and dad have enough energy for helping their child, take care of yourselves as well by eating a nutritious three meals a day, getting 7-9 hours of your own sleep, and taking some alone time for yourself to do something you enjoy (e.g. a warm bath, yoga, reading, etc).