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 There's nothing better than a good night's sleep! I had been taking my sleep for granted until we switched Ben into a bed. Then all of a sudden, it was like having a newborn all over again. And I know I'm not alone, because every morning at pre-school I bond with the other moms over our lack of sleep since our kids said goodbye to their cribs. I reached out once again to sleep experts, The Sleepy Planet girls, Jennifer and Jill, to see if they had some advice. As always, they do. Here are their tips below. Please don’t begin this transition if your child is already dealing with another major life change (such as potty training, adjusting to a new sibling, or starting school). Also, we recommend that children under age 3 sleep in a crib, as kids under 3 usually don’t have the maturity to be able to stay in a bed (or feel safe there) by themselves.
Once you’ve created a plan for how you’ll support your child while they learn to sleep in their own bed, you can use the following tips to help make the transition as smooth as possible. - Make your child’s room a fun place to be. Let them pick out some fun new sheets for their bed; add personal touches (such as family photos or their framed art on the walls); bring their favorite toys in and play in here lots during the day, so they feel relaxed, safe, and happy in the space.
- Help them feel safe and sound. Put a nightlight in your child’s room to help them feel comfortable in the dark. For children who can’t tell time, a nightlight that offers a visual cue for wakeup time in the morning is a good idea. Use a sound machine (or an appliance that makes a soft hum) to protect against external noises – such as a sibling across the hall or a neighbor’s barking dog – that could disrupt your child’s sleep.
- Offer a sleep buddy. Give your child a special Mommy Bear or Daddy Bear (which you can accessorize with Daddy’s boxer shorts or Mommy’s T-shirt!) that they can begin sleeping with even before you make the transition. Have the bear (or other animal) help make dinner with you, help give your child a bath, and snuggle with you and your child while you read stories together at night. When you tuck your child into their own bed say, “I’m going to give Mommy Bear lots of hugs and kisses – so if you need a hug or kiss from Mommy in the night, hug your Mommy Bear!
- Create a calming, predictable wind-down routine. After a bath (if you have one at night), enjoy a calming wind-down routine, in your child’s room, at least 20 minutes before bed. Do things in the same order every night - example: Put on PJ’s, drink milk and read stories, sing a song. Avoid TV or video just before bed, which will only stimulate your child.
- Make a personalized book to explain changes with sleep. Make a simple, stick-figure book for your child that explains the changes you will be making with sleep. Explain why sleep is important for their body, and walk them through the nighttime routine they will now enjoy with you in their own room. Explain what will happen if they get out of bed (for example, you will help them back to their own bed – but that you won’t lie down together anymore). Read this book every night during the wind-down routine as you are making changes with your child’s sleep.
J ennifer Waldburger, LCSW, and Jill Spivack, LCSW are co-founders of Sleepy Planet, a company that offers collaborative consultation, education, parenting groups, counseling, and products to parents of children birth to five years. Addressing the big picture of family life – including sleep, feeding, child development, sibling issues, marriage and refining individual parenting philosophy and style – Sleepy Planet helps parents create a balanced, fulfilling family experience. Jennifer and Jill, who are co-creators of the award-winning book and DVD The Sleepeasy Solution, have been featured in a wide variety of media, including Good Morning America, The Today Show, The New York Times, The Wall Street Journal, Parenting, and Parents. For more information, please visit www.sleepyplanet.com.
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