Establish bedtime rules and state what you expect. Choose a time for your child to get ready for bed and make it clear what time lights are out.
Promote wind down time – limit screen time, even TV as this delays sleep in children – no screens for at least an hour before bedtime. Also no news or scary stories.
Problem solve together if your child refuses to stay in their own bed. Talk about the reasons, any fears and give ideas to self-soothe when they are alone in bed and it is quiet.
If you allow your child to sleep with you on some nights and return them to bed on the others, the behaviour won’t change. If a child thinks there is a slim chance that you’ll give in they will try their luck. You need to be consistent.
Older children may benefit from simple rewards such as extra computer/TV time etc. when it is not near bedtime of course!
You could try a token system – earning one for staying in bed all night or getting into bed on time. Tokens can be exchanged later for larger rewards.
10 and 11 year olds need 9-10 hours sleep per night.
Create a nice environment for them so they enjoy being in their bedroom – dark room, comfortable, uncluttered, safe and quiet.
Encourage regular exercise - even 20 minutes three times a week will help.
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