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8 expert ways to help any child get better sleep

3. Set your child’s biological clock

8 expert ways to help any child get better sleep

Up to 70% of children under age five have sleep problems. Sleep issues are complicated and have many causes. They’re hard to deal with because when children aren’t sleeping, parents aren’t sleeping, and that lack of sleep affects every minute of every day for every person in the family because lack of sleep isn’t just about being tired.


Sleep has a role in everything—dawdling, temper tantrums, hyperactivity, growth, health and even learning to tie his shoes and recite the ABCs. Sleep affects everything.

The following ideas are of value to almost any sleeper, of any age. These tips can bring improvement not only in your child’s sleep, but also in her daytime mood and last, but not least, improvements in your own sleep and outlook as well.

1. A consistent bedtime and waking time

Your child’s biological clock has a strong influence on her wakefulness and sleepiness. When you establish a set time for bedtime and wake up time you “set” your child’s clock so that it functions smoothly.

Aim for an early bedtime. Young children respond best with a bedtime between 6:30 and 7:30 P.M. Most children will sleep better and longer when they go to bed early.

2. Encourage regular daily naps

Daily naps are important. An energetic child can find it difficult to go through the day without a rest break. A nap-less child will often wake up cheerful and become progressively fussier or hyper-alert as the day goes on.

Also, the length and quality of naps affects night sleep—good naps equal better night sleep.

3. Set your child’s biological clock

Take advantage of your child’s biology so that he’s actually tired when bedtime arrives. Darkness causes an increase in the release of the body’s sleep hormone—the biological “stop” button. You can align your child’s sleepiness with bedtime by dimming the lights during the hour before bedtime.

Exposing your child to morning light is pushing the “go” button in her brain—one that says, “Time to wake up and be active.” So keep your mornings bright!

4. Develop a consistent bedtime routine

Routines create security. A consistent, peaceful bedtime routine allows your child to transition from the motion of the day to the tranquil state of sleep.

An organized routine helps you coordinate the specifics: bath, pajamas, tooth-brushing. It helps you to function on auto-pilot at the time when you are most tired and least creative.

5. Create a cozy sleep environment

Where your child sleeps can be a key to quality sleep. Make certain the mattress is comfortable, the blankets are warm, the room temperature is right, pajamas are comfy and the bedroom is welcoming.

6. Provide the right nutrition

Foods can affect energy level and sleepiness. Carbohydrates can have a calming effect on the body, while foods high in protein or sugar generate alertness, particularly when eaten alone.

A few ideas for pre-bed snacks are:

  • whole wheat toast and cheese
  • bagel and peanut butter
  • oatmeal with bananas
  • yogurt and low-sugar granola.

Vitamin deficiencies due to unhealthy foods can affect a child’s sleep. Provide your child with a daily assortment of healthy foods.

7. Help your child to be healthy and fit

Many children don’t get enough daily physical activity. Too much TV watching and a lack of activity prevents good sleep. Children who get ample daily exercise fall asleep more quickly, sleep better, stay asleep longer, and wake up feeling refreshed.

Avoid activity in the hour before bedtime though, since exercise is stimulating —they’ll be jumping on the bed instead of sleeping in it!

8 Teach your child how to relax

Many children get in bed but aren’t sure what to do when they get there! It can help to follow a soothing pre-bed routine that creates sleepiness. A good pre-bed ritual is story time. A child who is listening to a parent read a book or tell a tale will tend to lie still and listen. This quiet stillness allows him to become sleepy.

Work with these eight ideas and you’ll see improvements in your child’s sleep, and yours too.

Excerpted with permission by McGraw-Hill Publishing from The No-Cry Sleep Solution for Toddlers & Preschoolers (McGraw-Hill 2005)

We're so glad to live in a time when modern baby gear exists. Sure, no one is going to argue that having a baby is easy—but it can be easier with support from some gadgets designed to help your baby and put your mind at ease.

As you build your baby registry, look for products that go the extra mile to make your life a whole lot easier. For example, what's better than a bassinet? A bassinet that can rock by itself. And what's better than a traditional baby monitor? One that allows you to actually take a peek at your baby. Believe us when we say these upgrades can make all the difference.

Here are 10 baby gadgets that will make your life so much easier… relatively speaking, of course!


A bassinet to promote safe + sound sleep

HALO Innovations Bassinest Swivel Sleeper Essenta Series Nautical Net

The safest place for your newborn to sleep is in your room, but not in your bed. Thanks to the swivel function of the Halo Bassinest, you can easily tend to your baby during the night—which means more sleep for you, too. Trust us when we say that is the best gift you can give a new parent.

$239.99

A smart swing for your baby

4moms mamaRoo 4 Bluetooth Enabled High-Tech Baby Swing - Classic

Believe it or not, many babies are born with strong opinions about how they want to be rocked, swung or shushed to calm down. With the mamaRoo's various motions and reclining positions, you'll be able to find a setting your baby loves when you need to free up your hands for a bit.

$219.99

A complete travel system for car + sidewalk

Chicco Bravo Travel System - Indigo

No matter where the day takes you—or what mode of transportation you need to get there—getting a complete travel system for your baby will equip you for anything.

$379.99

A swaddle you don’t have to wrestle

Love To Dream Swaddle UP Original

What do babies and Harry Houdini have in common? A knack for breaking out of tight constraints—which can be a headache when swaddling is the best way to help promote good sleep. Thanks to a breakout-proof swaddle that allows your baby to sleep with their hands up, you don't have to work up a sweat just to get your baby comfortably swaddled.

$29.99

A nursery wherever you need it

Baby Trend Lil Snooze Deluxe II Nursery Center

During the early days of parenting (when you are feeding and changing your baby around the clock), having convenient access to everything you need with a go-anywhere nursery station can save you serious time and energy.

$99.99

A little help for stuffy noses

Fridababy NoseFrida Nasal Aspirator

Up until the point years down the road when your child is able to blow their own nose, the sniffles can be a real struggle—but not with a nasal aspirator that makes it easy for you to get that snot out of their nose.

$15.99

A way to keep an eye on your baby

VTech 5" Digital Video Baby Monitor - VM5251

Trust us when we say you'll sleep better when you know your baby is also sleeping soundly. That's why we're so thankful for modern-day video monitors, which allow you to check in on your sleeping baby without running the risk of waking them up when you sneak in for a peek.

$79.99

A bassinet for hands-free rocking

Simmons Kids Silent Auto Gliding Elite Bassinet - Odyssey

Babies are soothed by rocking motions. But what does that mean for you if you can't rock them throughout the night? With an auto-gliding bassinet, they can comfortably drift off to sleep... and continue snoozing.

$99.99

An easy way to contain diaper smells

Diaper Genie Expressions Pail

Sometimes it's the little conveniences that make a big difference in the quality of your day-to-day life. That's why a great diaper pail should not be undervalued: By containing the smell, you will save yourself dozens upon dozens of trips to the garbage can.

$24.99

A white noise machine that pulls double duty

Hatch Rest Sound Machine, Night Light & Time-to-Rise

A phone-controlled sound machine may be something you never considered until now, but it will be a major lifesaver for years to come, especially as it can also function as a time-to-rise clock that promotes good sleep habits for your child.

$59.99

And as for securing all these awesome products? Well, a Target baby registry is the way to do it. By creating your baby registry with Target, you will also enjoy their Year of Benefits registry program, which includes perks like a welcome kit with more than $100 in savings and samples, two 15% off coupons to complete your registry, and a full year of returns. The benefits are better than ever right now: Target just launched the Year of Exclusive Deals perk as one of its registry benefits, and this includes a year's worth of discounts on baby essentials (think diapers and formula) and comes complementary when you sign up for Target Circle.

Because while parenting may not be "easy," deciding to register with Target definitely is an easy decision. Start your Target baby registry now and enjoy shopping with a Year of Benefits featuring a Year of Exclusive Deals available via Target Circle, two 15% off coupons, a year of hassle-free returns, a free welcome kit and more!

This article was sponsored by Target. Thank you for supporting the brands that support Motherly and mamas.

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14 outdoor toys your kids will want to play with beyond summer

They transition seamlessly for indoor play.

With Labor day weekend in the rearview and back-to-school in full swing, most parents are fresh out of boxes to check on their "Fun Concierge" hit list. It's also the point of diminishing returns on investing in summer-only toys. So with that in mind, we've rounded up some of our favorite toys that are not only built to last but will easily make the transition from outdoor to indoor play. Even better, they're Montessori-friendly and largely open-ended so your kids can get a ton of use out of them.

From sunny backyard afternoons to rainy mornings stuck inside, these toys are sure to keep little ones engaged and entertained.

Meadow ring toss game

Plan Toys meadow ring toss game

Besides offering a fantastic opportunity to hone focus, coordination, determination and taking turns, lawn games are just plain fun. Set them up close together for the littles and spread them out when Mom and Dad get in on the action. With their low profile and rope rings, they're great for indoors as well.

$30

Balance board

Plan Toys balance board

Balance boards are a fabulous way to get the wiggles out. This one comes with a rope attachment, making it suitable for even the youngest wigglers. From practicing their balance and building core strength to working on skills that translate to skateboarding and snowboarding, it's a year-round physical activity that's easy to bring inside and use between Zoom classes, too!

$75

Detective set

Plan Toys detective setDetective Set

This set has everything your little detective needs to solve whatever mystery they might encounter: an eye glasses, walkie-talkie, camera, a red lens, a periscope and a bag. Neighborhood watch? Watch out.

$40

Wooden doll stroller

Janod wooden doll strollerWooden Doll Stroller

Take their charges on a stroll around the block with this classic doll stroller. With the same versatility they're used to in their own ride, this heirloom quality carriage allows their doll or stuffy to face them or face the world.

$120

Sand play set

Plan Toys sand set

Whether you're hitting the beach or the backyard sandbox, this adorable wooden sand set is ready for action. Each scoop has an embossed pattern that's perfect for sand stamping. They're also totally suitable for water play in the wild or the bathtub.

$30

Water play set

Plan Toys water play set

Filled with sand or water, this tabletop sized activity set keeps little ones busy, quiet and happy. (A mama's ideal trifecta 😉). It's big enough to satisfy their play needs but not so big it's going to flood your floors if you bring the fun inside on a rainy day.

$100

Mini golf set

Plan Toys mini golf set

Fore! This mini golf set is lawn and living room ready. Set up a backyard competition or incorporate into homeschooling brain breaks that shift focus and build concentration.

$40

Vintage scooter balance bike

Janod retro scooter balance bike

Pedals are so 2010. Balance bikes are the way to go for learning to ride a bike while skipping the training wheels stage altogether. This impossibly cool retro scooter-style is built to cruise the neighborhood or open indoor space as they're learning.

$121

Wooden rocking pegasus

plan toys wooden rocking pegasus

Your little will be ready to take flight on this fun pegasus. It gently rocks back and forth, but doesn't skimp on safety—its winged saddle, footrests and backrest ensure kids won't fall off whether they're rocking inside or outside.

$100

Croquet set

Plan Toys croquet set

The cutest croquet set we've ever seen! With adorable animal face wooden balls and a canvas bag for easy clean up, it's also crafted to stick around awhile. Round after round, it's great for teaching kiddos math and problem-solving skills as well.

$45

Wooden digital camera

fathers factory wooden digital camera

Kids get the chance to assemble the camera on their own then can adventure anywhere to capture the best moments. With two detachable magnetic lenses, four built-in filters and video recorder, your little photographer can tap into their creativity from summertime to the holidays.

$179

Wooden bulldozer toy

plan toys wooden bulldozer toy

Whether they're digging up sand in the backyad or picking up toys inside, kids can get as creative as they want picking up and moving things around. Even better? Its wooden structure means it's not an eye sore to look at wherever your digger drops it.

$100

Pull-along hippo

janod toys pull along hippo toy

There's just something so fun about a classic pull-along toy and we love that they seamlessly transition between indoor and outdoor play. Crafted from solid cherry and beechwood, it's tough enough to endure outdoor spaces your toddler takes it on.

$33

Baby forest fox ride-on

janod toys baby fox ride on

Toddlers will love zooming around on this fox ride-on, and it's a great transition toy into traditional balance bikes. If you take it for a driveway adventure, simply use a damp cloth to wipe down the wheels before bringing back inside.

$88

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