10 tips: This is how your child can learn to sleep

Why does your child need to learn how to sleep?

Many children have trouble sleeping. This can have a variety of reasons. If you can rule out that your child is suffering from an illness or fears , you can use our 10 expert tips from the book authors Annette Kast-Zahn and Dr. med Hartmut Morgenroth (“Every child can learn to sleep”) and Elizabeth Pantley (“Scream instead of sleeping”) as well as the sleep researcher Prof. Dr. Zulley sure to be of help.

Learn to sleep with a positive attitude

The best way to learn to sleep is to have a positive attitude towards sleep. So make your child aware that sleeping is something beautiful and you don’t want to punish or isolate it.

Learning to sleep with evening rituals

So that your child can learn to sleep, it is best to introduce an evening ritual. This makes the evening routine predictable for your child and gives him security: he knows that it will soon be time to sleep. Above all, enjoy the last minutes before bed with your child. You and your child can both relax. You can find more tips for creating an evening ritual in our article “Developing bedtime rituals” . Also note tip 3. Elizabeth Pantley has had particularly good experiences with the following activities as part of an evening ritual:

• Learning to sleep with signal words: Identify special words and phrases, such as “shh, good night my dear”, that should signal your child that it is time to sleep. Only use these words and phrases immediately before going to sleep.
• Music and noises: As an alternative to the signal words, you can also insert a CD with relaxing music or nature sounds such as the sound of the sea, which will accompany your child to sleep. You can also insert these when your child wakes up in the night.
• Read aloud: If your child enjoys being read to and looking at pictures, reading a story about falling asleep can also be very helpful. Children often find themselves in it and experience a “change” as a result. You can find more suggestions for books in our special “Children’s Books” .
• Learning to sleep with a sleep book: Another, very loving option is to create an individual photo book that shows the development steps of your child in a “fast run” from birth to the point at which it sleeps alone. You reinforce the impressions with a corresponding story, the conclusion of which is that your child is now sleeping alone. This will surely make your child proud and encourage him to sleep alone. You also have a nice memory.

Quiet atmosphere before bed

Avoid getting excited just before bedtime, such as romping around or watching TV. Otherwise there is a risk that your child will be too excited to fall asleep. The sleep researcher Prof. Dr. Zulley emphasizes the importance of the “calm before the peace”, in which the parents also play a major role: “It is particularly important that the parents participate, i.e. the parents do not sit in front of the television and just put the child to bed. You have to signal to the child, “Now it’s not just you that’s quiet”, and not convey the feeling that the parents are isolating and separating the child in the children’s room and the parents are busy. The parents have to make an effort and also discipline.”

Learn to sleep without compulsion

Naps are important for a balanced sleep, but a child’s need for sleep decreases as they get older. For example, after the age of four, many children no longer need a nap, while babies sleep three times a day. In any case, don’t force your child to take a nap if they can’t. Otherwise, your child could develop a negative relationship with sleep. Instead, provide rest periods when your child can sleep or otherwise engage in quiet activity. Regular rest periods are important for a child to keep from overexciting. The graphic in the article “How children’s sleep develops” can give you an idea of ​​the average sleep requirements of babies and children.

Fixed routines and times when sleeping are important

By no later than six months, you should get your child used to fixed times for sleeping and eating. You can choose the times that suit your personal situation and your child’s sleep needs. A structured daily routine promotes the biological rhythm and thus the development of your child. During the day, make sure that your child is awake for three to four hours between sleeping times and is therefore tired enough to sleep. As for bedtime in the evening, Elizabeth Pantley points out: The later you put your child to bed, the greater the risk of overtiredness. A tired child usually sleeps less well. The best time to fall asleep is between 6:30 p.m. and 7:00 p.m. If you have always put your child to bed much later, you can slowly feel your way forward and put it to bed about 15 to 30 minutes earlier every second to third evening. Observe carefully when your child falls asleep best and set the appropriate time. In general, however, it is not advisable to make a meticulous daily plan, as it would only put you under pressure and take away your flexibility.

Sufficient exercise during the day

Make sure that your child gets enough exercise during the day, preferably in the fresh air. This makes it easier for him to fall asleep in the evening.

Learn to sleep in your own bed

Basically, there is nothing wrong with a child sleeping in the parents’ bed. However, some safety precautions should still be taken with babies so that the baby sleeps safely in the shared bed. However, sharing a bed should only become a permanent solution if both parents and child feel good about it and the sleep of each individual is not disturbed. If your child is sick or afraid, it is definitely a good idea to let your child sleep with you. This gives him security and security. You can find out more about this in our article “Can a child sleep in the parents’ bed?” .

Proper sleeping environment

It is best to sleep in a pleasant environment. The room in which your child sleeps should be well ventilated, quiet and well darkened. When buying a mattress, make sure it is of good quality. You can also find more recommendations on the sleeping environment in our article “13 tips for a good sleeping environment” .

affection and physical closeness

Nothing gives a child more security than knowing that their parents are always there for them. Always show your child this with deep affection and frequent physical contact. If your child misses that feeling, they’ll probably cry more often at night to make sure you’re there for them.

Learning to sleep with cuddly toys and co.

A cuddly toy gives your child comfort and can compensate for the nightly separation from you. Many children nominate a special cuddly toy or cloth as their favorite item on their own. If that’s not the case with your child, you might be able to get them excited about a cuddly object in which you give it to your child over and over again. Make sure that it is a safe item that, for example, cannot come loose from small parts. In addition, your child should have completed the first year of life for safety reasons .

Basically, sleeping is a very individual thing. As a mother, you will develop a feeling for when your child is tired and needs sleep. The most important basis for the development of healthy sleeping habits is regularity in the daily routine.