```````````````````````
Develop a bedtime routine. Bedtime routines can be simple—something families can commit to on a nightly basis. After dinner, children have quiet playtime. Then they have a bath, put on pajamas, and have a story read by mom or dad before bedtime at 8 pm. As children get older, they get to help make decisions about the bedtime routine. You can say, ‘You can read a chapter or two or play a game with your sibling, but then it’s lights out.’
Most children do not get enough sleep. How much sleep do they need?
| Age | Sleep each day |
| 1-3 years | 12-14 hours |
| 3-5 years | 11-13 hours |
| 5-12 years | 10-11 hours |
| Teenagers | 8.5-9.5 hours |
| Adults | 8 hours |
It is recommended that school-aged children get between 10-11 hours of nightly sleep. At bedtime, do not allow your child to have foods or drinks that contain caffeine. This includes chocolate and sodas. Try not to give him or her any medicine that has a stimulant at bedtime. This includes cough medicines and decongestants.
Establish a relaxing setting at bedtime. Follow a consistent bedtime routine. Set aside 10 to 30 minutes to get your child ready to go to sleep each night. Interact with your child at bedtime. Don’t let the TV, computer or video games take your place. Keep your children from TV programs, movies, and video games that are not right for their age.
Also, do not let your 8-year-old stay up late on weekends.
Re: Consequences for not getting up on time. Please refer to the strategy entitled “When You Want Something From Your Kid” [Session #3 – online version of the eBook].
Mark
Join Online Parent Support
