Practically every parent has had a hard time getting their child to go to bed, to stay there, and to sleep through the night. For children with mental health issues, sleep problems can be even more common and have a greater impact on their well-being. A regular sleep schedule is essential for successful treatment of mental health issues and for a child’s overall health, both mental and physical.

Common Struggles in Getting Your Child to Sleep

Common struggles experienced when getting your chlid to sleep include:

• Establishing a consistent bedtime routine
• Managing a child’s tantrums once they are in bed
• Dealing with a child who wakes up repeatedly during the night
• Getting a child to sleep through the night in their own bed

Suggestions for Success

Suggestions for improving sleep schedules include:

• Set a regular bedtime and stick to it.
• Develop a soothing, regular routine to prepare for bedtime, including 30 to 45 minutes of “quiet time."
• Turn off the television or remove the television from your child’s bedroom.
• Restrict drinks, especially caffeinated beverages, in the evening. Do not let your child take a bottle or sippy cup to bed.
• Offer your child a “transitional object” for bedtime. A transitional object is something that lets them know it is time for bed, such as a favorite blanket, stuffed animal, or toy.
• Comfort your child for a minute or so before leaving the room, but remember you want them to learn to put themself to sleep.
• End your child’s bedtime routine with your child in bed, although not necessarily asleep.
• Expect that your child will go to sleep - do not play or have a conversation with your child after you say good night. If your child gets out of bed, calmly return your child to bed and say, “It’s time to sleep.” If you must return to comfort your child, interact as little as possible.
• Reward progress!

It is helpful to talk with your child’s pediatrician about setting effective sleep routines that work best for your child. If your child has an occupational therapist, talk to them for ideas as well.