Crying, kicking, screaming. The front-lines of the bedtime battle with your toddler can get ugly.
Being a toddler is an exciting time in a child’s life. There is so much to see and do in their ever-expanding world, and but with the territory comes a greater awareness of what bedtime is. It’s something awful and terrible, and they don’t want any part of it!
But there a few things that may make bedtime easier, and even some things that may be inhibiting your child’s ability to fall asleep at night. Make the transition to sleep a little easier with these six tips:
- Dim the lights and turn off the TV
While watching Mickey Mouse before bedtime might seem like a nice way to wind down, the blue light emitted by television, computer, and tablet screens may be interfering with your child’s sleep. During the day, blue wavelengths from the sun are known to boost attention, reaction times, and mood, but exposure at night to artificial blue light suppresses the body’s production of melatonin, the hormone that helps regulate sleep.
To cut back on blue light, switch your device to a nighttime mode which blocks out blue wavelengths, or simply stick to books before bed. You can also switch out the lightbulbs in the bedrooms with special bulbs that emit red wavelengths, which may help lull your little one to sleep.
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- Use sensory cues
Rather than yelling, “It’s time for bed!” and dragging them to their bedroom, utilize your child’s other senses to signal that it’s bedtime. Our brains are wired to connect smell with memory and emotion, so putting lavender oil in a diffuser or using a gently scented lotion may help create soothing memories associated with bedtime.
Playing soft classical music or bringing out a favorite blanket or stuffed animal to stroke uses their senses of hearing and touch, helping them understand that bedtime can be a special time too.
- Avoid snacks right before bedtime
Have dinner two to three hours before bedtime and avoid giving your child snacks right before bedtime. Your child may resist laying down horizontally if he is still trying to digest food in his stomach.
Going to bed right after eating something heavy may cause stomach acid to flow back up the esophagus. If your child is still fighting bedtime and waking up frequently throughout the night (arching their back and groaning in pain), it might be time to talk to your pediatrician about acid reflux.
- Encourage foods rich in magnesium.
If bedtime is an endless battle, it might be time to think about their nutrition during the daytime, as the lack of important nutrients can contribute to insomnia. Magnesium is a powerful mineral, known to promote better sleep and help keep stress in check. Nearly half of American adults aren’t getting enough magnesium, and while there isn’t much data on magnesium deficiencies in children, adding foods that are rich in magnesium may help (and certainly can’t hurt!).
Good sources of magnesium include dark leafy greens (spinach and kale), certain fruits (figs, bananas, avocados), legumes, and low-fat dairy products. Nuts are also good sources, but because they can be a choking hazard for children under three, try nut butters instead.
Related: How Forests and Foraging May Enhance Our Children’s Nutrient Intake
- Remove yourself from the equation
Let’s face it, no matter how many toys they have, you’re still pretty much the best thing in the world to your toddler. But that also means you’re the best distraction. After months of singing to my child, rocking him, and even reciting poetry, it still took him an hour or longer to get to sleep. Eventually, I realized that I was part of the problem. As hard as it seems, saying good night and walking away may be what they need to truly power down.
- Relinquish control
Finally, remember, you can’t always control your child’s emotions. You can have the perfect bedtime routine, complete with yoga stretches and a massage, and they still bawl like the world is ending. Your child may also pitch a fit when you dress them in their pajamas (mine does!), but you still have to do it. You can encourage your child in healthy sleep habits, but you can’t control how they feel about it. And that’s okay.
Photo credit: Oleg Kozlov/Shutterstock
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