http://meta4kids.com.au 1

Copyright © 2007 Stuart Walter

Tips for Helping Your Child to Wind Down and Sleep

Bedtime can quickly turn into a nightmare for an

energetic child who hasn’t had the opportunity to

relax and prepare for sleep.

That nightmare might include numerous trips to the

bathroom, requests for a glass of water then another

glass of water, and getting out of bed to tell you

something really important. That avoidance of going

to sleep can prove detrimental to your child.

A good night’s sleep is essential to your child’s physical and mental wellbeing as well

as to his growth and development. In fact, a child who does not get enough sleep

each night may be more irritable, may have temper tantrums, may resist waking up in

the morning, and may need a nap during the day. Health, behavioural, and social

problems can all result from a consistent lack of sleep.

Between 35 and 40 percent of children suffer from some sort of sleep-associated

problem, such as night terrors, at some point during their childhood, according to

the Australian Centre for Education in Sleep, which also advises that babies under

one year of age should get between 14 and 18 hours of sleep each day; toddlers

need between 12 and 14 hours each day; while children in primary school need

between 10 and 12 hours each day.

Getting a child to sleep under normal circumstances can be a challenge. Add a

sleep problem, such as night terrors or bedwetting, and you’ll need to be even more

diligent in helping to foster a healthy atmosphere for sleep.

Fortunately, you can take preventative measures to help your child wind down and

fall asleep after a long day.

Go to bed early

If your child has the tendency to get out of bed multiple times – to get a drink of

water, to tell you something important, or to delay going to sleep – putting him or her

http://meta4kids.com.au 2

Copyright © 2007 Stuart Walter

to bed earlier. In addition, make sure your child has a sleep routine – going to bed at

the same time each day and waking up at the same time each day.

Unplug and recharge

We live in a technologically driven society. Children are learning how to use mobile

phones, tablets, and even computers at a very early age today. Help your child

unwind after a long day by simply unplugging. Turn off the television and the

computer at least an hour before your child’s bedtime. Many experts also advise

against having a television in the bedroom because a bedroom should ideally be a

place associated with relaxation and sleep.

Cut out caffeine

Think about the last time you needed to make it through the tail end of a long day.

Maybe you had a cup of coffee to give you that extra burst of energy to push you to

the finish line. By the time your head hit the pillow, you may have found yourself wide

awake and unable to sleep.

Children respond similarly caffeine. Avoid giving your child caffeine before bed. Look

at the ingredients of snacks, drinks, and other food your child may eat in the evenings.

Chocolate, for example, may be a favorite treat, it may also contain caffeine.

Avoid a last minute bedtime snack

Many kids have a snack before bedtime. Make sure your child’s snack is not right

before bedtime or he will likely become energized and unable to sleep. Snack time

should be a few hours before bed. Warm milk, however, is generally beneficial in

helping a child to relax before bed.

Create a bedtime routine

Children generally thrive on routine. Creating a nightly bedtime routine will help your

child relax and prepare for bed. For example, you may want to turn off the television

an hour or two before bed, have your child take a relaxing bath and brush her teeth,

http://meta4kids.com.au 3

Copyright © 2007 Stuart Walter

and then read a bedtime story together before bed. Find what works best for your

child and helps her relax before bedtime and get their head into a dreamy and

creative space.

Create a comfortable atmosphere

Have you ever tried to sleep when it’s really, really hot, and the air conditioning is on

the fritz? Or, perhaps your neighbours have an outdoor light that shines right through

your blinds and keeps you awake. Like you, children need a comfortable atmosphere

to allow them to sleep. Make sure the temperature in your child’s room is at a

comfortable temperature – not too hot and not too cold – and is dark. Nightlights

should illuminate the room but not shine directly into your child’s eyes.

Read the right bedtime story

As mentioned earlier, read a bed time story… It’s a tradition most of us enjoyed as

children and continue with our own children. A bedtime story can help your child

relax. The right bedtime story can help your child drift off into a deep and lasting

sleep. One evening read your child “The Dolphins at the Beach” where she will meet

a young dolphin, tired from a long day of play and ready to wind down so she can

sleep. With the underwater world as the backdrop of this story, your child will

effortlessly drift off to sleep leaving the issue on the surface. This process and the way

in which the parent ‘delivers the story’ to the child is proven to create long term and

deep changes in kids.

Meta4kids is a world first collection of short stories for kids to deal with issues, build

confidence and tolerance.

http://meta4kids.com.au 4

Copyright © 2007 Stuart Walter

About the Author

My name is Stuart Walter and I am a professionally trained

Clinical Hypnotherapist, I specialise in elite sports and business

performance. I work with people to maximise performance,

attitude and results. My clients include State, National,

Commonwealth and World Champions, within the walls of my

professional offices in Brisbane, Australia, many lives have been

transformed forever.

However, it is as a father that I continue to experience the greatest pleasure in seeing

the enormous growth and development that occurs when children are provided with

the opportunity to release the endless potential and abilities that lie within. Having

been around Hypnotherapy and natural therapies all of my life (both my parents

were practitioners), I know the abilities we all have within us.

As a parent myself, I marvel each and every day at the growth and development of

my own son as he learns, lives, explores and evolves. He makes me laugh, he makes

me cry and leaves me speechless with his antics, knowledge and ability to live and

learn.

Creating champions is in my blood and I am pleased to be able to share my passion

and abilities with you in creating the path in life for your own little champions.

Stuart Walter

Stuart Walter

Creator of Meta4Kids.

Download Here

"THE DOLPHINS AT THE BEACH"

STORY TO PROMOTE GOOD SLEEP

Every child loves to imagine the underwater world swimming with the fish. Now this

weightless, exciting and calm world will be in their mind as they drift into deeper,

deeper, deeper waves of sleep.