如何睡眠训练幼儿和大孩子

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谷歌seoHow to Sleep Train Toddlers and Big Kids If your child has graduated from a crib to a bed but resists fal

如果你的孩子已经从婴儿床毕业到床，但抗拒入睡和保持睡眠，我可以保证两件事。首先，你厌倦了，累了。其次，你听说过的经典睡眠训练技巧，比如"大声喊出来",是行不通的。你的孩子现在太固执太坚强了——这个年龄的大多数孩子不会只是躺在床上哭。但不要绝望！作为耶鲁儿科睡眠中心的主任，我知道有一些对大孩子有效的技术，我将分享几个我最喜欢的。

无论你选择哪种方法，解决方法都是让孩子处理你短时间的缺席，然后逐渐增加这一时间，从而在睡前剥离你的参与。还有，当你离开她一个人回到她的房间时，你需要像她刚刚获得诺贝尔奖一样赞美她。告诉她，"看你在床上像个大姑娘！你看起来好舒服！我真为你感到骄傲，你呆在原地放松，就像我们说过的那样!"如果你对自己的热情一点也不感到尴尬，那就更进一步。这种过度的赞美和关注是加强她努力的最好方式。

RELATED: 6真正有效的孩子睡眠黑客

Start With Rehearsals

我在高中时是一个戏剧呆子。任何作品，你都要花很多时间练习，我们有一个传统叫做"托加之夜"在开幕之夜的前两天晚上，我们会上演这出戏，但我们会穿床单，往对方脸上扔奶油派，而不是我们正常的服装。它消除了每个人的紧张情绪，提醒每个人玩得开心。

RELATED:12条给有特殊需求的孩子的睡眠建议——来自真正的父母我并不是建议你在孩子第十次走出房间时，往他脸上扔奶油派。然而，在白天练习一个新的睡前计划可以帮助那些害怕改变睡眠规律的父母和孩子。以下是成功排练的几个要点：

Do a mini version o

f bedtime. There’s no need to brush teeth and read a story (although you can), but do go through all the other steps of bedtime and your new sleep-training technique. Gush about your child’s success like you would when it’s actually nighttime.

  • Make it fun. Act goofy. First, you can pretend to be the child and have your child be the parent. Get into your pajamas if you have time. You could have him practice putting his teddy bear to bed. If you don’t make this fun, he’ll be as unexcited about it as he is about his real bedtime.
  • Do it at least a few times per week. I know this can be difficult for working parents. The more you practice, the better it will go, but it’s fine if you’re only able to rehearse on the weekends.
  • Rehearse at least a few hours before bedtime. You don’t want to do this right before your child needs to go to sleep—that’s often already a fraught time. Instead, do it in the morning or in the afternoon.

    • Take a Break

    This is one of my favorite sleep-training methods because it’s so gentle. Before you begin, you’ll need to have an idea of how long it typically takes your child to fall asleep after you turn out the lights. (If she currently relies on you to be there with her in order for her to fall asleep, I suspect you have a pretty good idea.) Let’s say that you turn off the lights at 8:00 p.m. and she falls asleep at 8:20 p.m. In the middle of that 20-minute period, you’ll leave the room to “take a break” for a brief interval, and then return. Here’s how it goes:

    • Rehearse the whole process once or twice during the day so that your child knows what to expect.
    • Go through your regular bedtime routine, ending with this mantra: “I love you. It’s time to go to sleep. Good night.” Then stay quietly in the room.
    • At 8:10 p.m., tell her that you’re taking a quick break. Leave the room and promise you’ll come back soon.
    • Return to her room in one minute and praise your child extravagantly, knowing that your Oscar nomination will be in the mail: “Look what a big kid you are! You stayed in bed and are so cozy! Great job!” Feel free to give her hugs and kisses too.
    • Stay until she falls asleep.
    • Do the same thing the next night, except leave the room for two minutes. The night after that, leave for three minutes. Your child will slowly increase her capacity to be alone at night—and your goal is for her to fall asleep during one of the breaks. If she does, it’s still crucial that you follow through on your promise to return to her room.
    • Once your child falls asleep independently for a week (or you’re taking a 30-minute break), you can stop.

    The Excuse-Me Drill

    This is a different variation that involves taking multiple, very short breaks, and it works for children who tend to cry, scream, or get up when you leave even briefly. However, it’ll require a higher level of energy from you. As before, rehearse this once or twice during the day so your child knows what to expect.

    • Go through your bedtime routine, and say good night.
    • A little bit after lights-out, tell your child that you need to step out for just a moment to do something. (This is called the Excuse-Me Drill because you say something along the lines of, “Excuse me for a second—I need to check on the soufflé/basketballgame score/price of Bitcoin.”)
    • Stay out for 30 or 60 seconds (the amount of time he can typically tolerate without getting out of bed). Return and praise your child extravagantly.
    • A little bit later, step out again for a very brief interval.
    • On night one, you’ll do this 20 to 30 times. Every time you come back in, provide the affection and attention that reinforces your child’s bravery in being apart from you. On night two, you’ll gradually increase the amount of time you spend out of the room. Each night, the breaks will be longer and longer until your child starts falling asleep without you. Once he can do that for a week, your mission is accomplished.

    Reprinted from It’s Never Too Late to Sleep Train: The Low-Stress Way to High-Quality Sleep for Babies, Kids, and Parents © 2019 by Craig Canapari. Published by Rodale Books, an imprint of Random House, a division of Penguin Random House LLC.

    • RELATED: The Best Bedtime Songs for Kids

    Parents Magazine

      • By Craig Canapari M.D.

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