Many parents dread bedtime, which can become a struggle that drags on late into the evening. Try these tips to help bedtime flow a little more smoothly:

• Avoid giving your child a large meal close to bedtime.

• Make after-dinner playtime calm and relaxing to prevent over-stimulation.

• Stick to a regular bedtime (and waking time) each night.

• Create an enjoyable, relaxing bedtime routine

• Use a repetitive phrase (e.g. “it’s sleep time”) as a cue to let your child know it’s bedtime

• Put your child to bed in the place where they will sleep throughout the night, when they are tired but still awake

• A favourite toy or blanket that they associate with sleep can help your child feel more secure at bedtime

You can also make their bedroom a more restful environment which they associate with sleep:

• Try not to send your child to their bedroom as a punishment, as this can create negative associations.

• Keep toys out of sight in cupboards or covered at night.

• Avoid having televisions and computers in the bedroom, or at least make sure your child does not use them during the last hour before bedtime.

• Pastel and neutral shades can help promote relaxation.

• Blackout blinds are useful to keep the room darkened, particularly during the summer months.

• Use a dim nightlight if your child does not like a completely dark room.

• Keep your child’s bedroom cool – the ideal temperature is around 18 degrees.

• Play relaxing music during the bedtime routine, but switch it off at ‘lights out’.

Pam Clark is a Certified Sleep Sense^TM Consultant and the founder of the Child Sleep Company