Starting at a young age, parents need to decide what the bed time routine is, and just where and how everyone will sleep.

Bed time routines are a wonderful way to wind down from the days events, as well as let a child know that bed time is coming. It helps them to gently shift gears from play to sleep. A bed time routine should be calm with no rough housing or loud play. For years, we have started bed with a light snack and drink, bath, get pajamas on, brush teeth, read a story and snuggle for a bit followed by lights out. Of course it is different for each family, but the important thing is consistency over the years.

Lighting can be a key factor in sleeping well. Some children need a small light to sleep and feel secure; others do not and it hinders sleep. My children are all different and it took some testing to figure out just what worked.

What your kids watch on the television can affect sleep as well. I noticed if my children saw something they considered disturbing, (yes even some Disney movies can do this) they would have a considerably harder time falling and staying asleep. Sometimes it just helps to talk to them about it and to reassure them.

We have a rule in our house that once in bed you only get one chance to decide you need something you forgot…this prevents bed time stalling. We keep a chart and anyone that did not use up that week's nightly chance gets a little treat. It’s really helped them think before they are tucked in for the night about what they need. We also encourage every one to make that one last trip to the bathroom before bed.

Some families co-sleep; some never do. There is no right or wrong answer to this, it is a personal choice. The important thing is that everyone is comfortable with the choice made. Some children will even curl up on their bedroom floor in a sleeping bag. I did allow this once in a while, as sleep was sleep, and they often quickly decided the bed a far more comfortable spot.

A lovey (such as a stuffed animal) is often a great asset in helping a child separate from a parent over night. That 10 or 12 hours is a long time for a child to be away from mom and dad, so a “lovey” is a great solution for a child that needs to feel the comfort. I used to kiss my son's “lovey” three times before bed. They were extra kisses from me to my son that his “lovey” held onto for him. It worked wonderfully.

How much sleep your child needs really depends on him or her, how old they are, and what kind of lifestyle you live. A general rule of thumb is if your child still seems tired, you may need to adjust for more sleep, and if they do not fall asleep for a long time but seem to have more than enough energy, they may need less.

• Infancy 16-19 hours
• Older baby 12-18 hours
• Toddler 10- 12 hours
• Preschool 10-12 hours
• Child 8- 10 hours
• Teen 8 hours

Of course these are simply outlined times, and everyone is different, requiring more or less.

Bedtime can be very trying for parents, it is never too late to establish routines and create a healthy bedtime pattern.