Creating a calm and relaxing atmosphere for children to sleep seems like an easy task, but many parents (anywhere in the world) have big problems during the famous “bedtime”, especially with preschool and primary school-age children.

It is not uncommon to find very tired mums and dads after a long night of attempts (and frustration) when their little ones decide they “don’t want to sleep”. 

Whatever is causing the bedtime problems, the best thing parents can do is to decide on the rules about a bedtime routine and stick to it. These strategies can be very effective if consistent:

1. Show understanding

Although very young, children also have their worries and especially fear. Understanding and dealing with their fear at bedtime is essential for the children to feel safe and protected. Use your creativity and talk about it during the day, making sure your child is feeling confident and not afraid of anything coming at night. A fairy or a dragon who will protect them from bad dreams or worries can be a good idea!

2. Focus on relaxation time

Focus on the idea of “relaxation” instead of “sleep time”. Talking constantly about bedtime might increase kids’ anxiety if they’re already having trouble shutting their brains off at night. Preparing your kids to just relax their bodies will make a huge difference in the way they are seeing bedtime.

3. Set an appropriate bedtime

As well as adults, every child is unique and has patterns that don’t change much no matter what you do. If your child is an early riser you might just accept the idea that putting them in bed later will not change it. As well as a night owl will not fall asleep easily if they’re not ready to do so (even after a very busy day).

4. Set a daily wake-up time

Understanding how much sleep your child needs will allow you to do this simple math. When kids sleep a little later on holidays or grandparents’ home, for example, it might affect their routine and can set you up for a long night. Make sure you stick to the routine to avoid interruptions.

5. Be consistent

Consistent bedtime will help kids to understand what’s coming next, which is comforting and relaxing: bath or story time are very popular ideas and will set the perfect bed atmosphere. Turning off the TV a few hours before bedtime and propose calm activities in a quiet and relaxing environment will also help to reduce stress before kids go to bed.

And remember, children are learning and adapting themselves to a world of discovery every day. All they need is comfort, support and understanding!

If sleep problems persist or you believe your child is suffering from more general anxiety, see your GP or a pediatrician to discuss your concerns.