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Any parent knows that a child’s bedtime troubles don’t end after they move out of the crib. Kids of all ages struggle to sleep through the night for a variety of reasons — some of which may surprise you. But by simply learning how to make bedtime easier for kids, the whole family can get better rest.

5 Reasons Your Children May Have Trouble Sleeping

Wetting The Bed

Middle-of-the-night accidents are fairly common in children (15% will wet the bed by age five). Causes include genetics, a small bladder, constipation, sleeping very deeply, and in rare cases, an underlying medical condition.

One helpful idea is to limit water and other liquids around bedtime. That way your child is less likely to need to use the bathroom while sleeping! Also, keep an extra set of clean sheets in your child’s bedroom, so if an accident does happen, you can quickly change the sheets and get your child back to bed.

Nightmares

Your child’s imagination starts to develop during the toddler years, and it really takes off between ages three and five. This can be wonderful for playtime creativity during the day, but can possibly keep your child awake at night through nightmares. If your child wakes up from a bad dream, it’s helpful to start by comforting your child (such as by rubbing their back) in order to calm them down to go back to sleep.

Caffeine

Kids who drink caffeinated beverages sleep less than those who don’t — so skip the soda with dinner. Caffeine acts as a stimulant, and even if you have an early supper, it can interfere with rest because it takes about six hours for the body to eliminate just half of the caffeine.

Technology

Technology can impact your child's sleep quality. If your child’s phone is glued to their hands during the evening hours, it may disrupt their sleep. That’s because the blue light that cell phones, laptops, tablets, and other electronic gadgets emit suppresses melatonin, a hormone that helps control your sleep-wake cycle.

Plus, if your child keeps their phone in the bedroom, late-night texts may keep them up hours past their bedtime. Establishing family rules about technology at night can help your children have a better night’s sleep.

Sleep Apnea

While the disorder is typically associated with adults, 1-4% of children have sleep apnea. Talk to your pediatrician if you notice that your child snores frequently, tosses and turns throughout the night, has night sweats, or experiences pauses in breathing while asleep.

How To Make Bedtime Easier

While there’s no perfect method for coaxing a stubborn child to sleep, there are a few tactics you can take on how to make toddler bedtime easier, as well as for preschoolers and beyond.

Establish a routine. Teaching your child that bedtime is the same time every night is a good start. Consistency is key.

Remove distractions from the room. Don’t leave any tempting technology or toys in the room when it’s time for bed. Sleeping may be harder for them when there are other things in the room they would rather be doing.

Gift them with a security object. Many children get anxious when it’s time for bed because that means a whole night separated from their parents. Give them a comforting object that they can turn to that reminds them of you and can help them sleep at night. Whether it be a dream catcher, a stuffed animal, or a special blanket, they need something to latch onto while you’re “away.”

Soothe them. Most children resist sleep because it’s “boring.” Ease them into sleep by reading a sweet story or playing a relaxing song. If you read the same story or play the same song every night before bed, eventually it will condition them to feel sleepy.

Serve a bedtime snack. A light, healthy snack before bed can prevent them from waking up hungry and will actually fuel their body throughout the night, such as a banana.

Resist requests and strong emotions. Children will commonly ask for a bunch of last-minute requests before their parents kiss them on the forehead goodnight, but it’s best to not give in. Be consistent with your routine, and if they throw a temper tantrum, respond calmly, but firmly.

Make Bedtime A Fun Experience

Getting your kids into bed is a simpler task when it’s somewhere they want to be. Decorate their room to reflect who they are and what they love. And if they’re not only excited to be in their room, but to get into bed — your job is a whole lot easier.

Shop Mattress Warehouse’s bunk beds for kids online and see for yourself the transformative power of bunk beds for children.