1. Make a regular bedtime ritual.

Make a bedtime routine. It could be as basic as singing a song and switching on the white-noise machine if you have an infant. For a toddler, include them in the planning process. Allow them to choose how many books you’ll read together and when you’ll cuddle (this assists them in identifying their own relaxing needs and provides a sense of control). Then, write down the steps in order — “Put on pajamas, brush teeth, read stories, cuddle, lights out” — so that everybody knows what to expect.  Use a picture book for children who can’t read. This might act as classical conditioning as soon as you tell them to put on their pjs and brush their teeth they’ll start feeling sleepy.

2. Spend some time together.

Some children get agitated at bedtime as a result of a need for more affection from their parents. When parents are working full-time through the day, kids only get their parents’ attention during the evenings. When a caregiver or caretaker is present all the time, though, be it a parent or a nanny. The children become reliant on the caretaker’s presence, and it becomes their source of comfort. Spending a few minutes with them and asking kids about their day (focusing on the positive aspects). Or telling them stories from your childhood or a little about their siblings may be a sweet routine. This will also help you and your child bond better.

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3. Follow the routine.

Since it provides predictability, sticking to a fixed bedtime makes children feel safe. Children of all ages (and adults) should preferably go to bed and wake up at the same hours every day, around 30 to 60 minutes plus or minus the scheduled time. That includes weekends as well.  Early bedtimes (before 9:00 p.m.) guarantee that younger children get more sleep and are alert in the morning.

Toddlers need around 10 to 12 hours of rest a night. So, if your children must wake up early for daycare or kindergarten, ensure their bedtime is set early enough so that they get a good night’s sleep.

4. Limit electronic screen time.

Before going to bed, toddlers should avoid using electronic devices because their blue light affects the brain. This will make kids feel wired up while they should be sleeping, as well as suppress the release of the sleep hormones melatonin and serotonin. Children should turn off their computers at least one or two hours before going to bed.

  Children who spend less time on their computers are usually more active, so they burn their energy and tire themselves out during the day, making it easy to fall asleep at night.

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5.  Your Toddler might be overtired or might have over-napped.

 Overtired kids, unusual as it might be, have a tougher time falling asleep than ones who are not overtired.  In certain children, being overtired will lead to hyperactivity, making it much more difficult to fall asleep at bedtime. Identify when your toddler looks drowsy and ready to fall asleep, that is the time to put them to bed, if they stay awake post this, they will become fussy and irritated.

Also, make sure that the napping time of your toddler is long before the actual sleeping time. If you overdo the napping, it might result in your toddler being alert throughout the night. Try to skip it or make sure it timed at least 6-8 hours before the nap time.

6. Make the bedroom cozy.

Set up their bedroom to look as inviting, cozy, and relaxing as possible. If they like cars, puppies, or fairies, get them a cute poster, stuffed toy, or blanket (or make one yourself) that represents their interests and keep it in their room. Keep the space clean, uncluttered, at a consistent temperature (not too hot, not too cold), and quiet so that it is comfortable for sleeping. Choose a nightlight or glow-in-the-dark ceiling stickers for your kid if he or she is scared of the dark.

Adjusting and learning to sleep on time is a part of growing up for kids. Eventually, they will start sleeping on time on their own. Some children learn it early while some take time, parents should not pressurize them to sleep as it would be counterproductive and stress them.