Tips on improving your child's sleep habits

March 1, 2009

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• Develop a sleep schedule and stick to it-even on weekends

• Offer light and healthy snacks before bedtime, and restrict caffeine

• Enjoy relaxing wind-down rituals before bed, such as reading, taking a bath, singing songs, etc.

• Wear pajamas to bed

• Limit media exposure prior to bedtime

• Enjoy daily exercise and fresh air

• Have a good sleeping environment: Think quiet, dark, cool

• Make bedroom a "sleep-only zone"-remove clutter and media

• Get sufficient sunlight exposure, at least 30 minutes during day

• Limit sleeping time: 12 hours for toddlers and 10 hours for children/adolescents

• For best results, keep bedtime routine consistent