Bedtime routines are an integral component of the sleep-wake cycle. A soothing bedtime ritual may include bathing, donning pajamas and brushing teeth before reading stories in bed and cuddling in order to say goodnight.
An effective routine can help us get to sleep earlier and stay asleep throughout the night. Here are a few effective routines you could try.
1. Relax
No doubt that getting a restful night’s rest depends on both body and mind feeling relaxed and prepared for sleep. A bedtime ritual can help unwind each evening before bedtime to prepare the body for restful slumber.
Start the routine by dimming the lights and shutting off screens (it might help to set an “bedtime” alarm on your phone to keep on track!). Play some soothing music or sing a bedtime song; giving a bath may also help relax, while donning pajamas may make bedtime feel like less of an arduous task for your little one.
Older children might benefit from participating in journaling or mindfulness activities like writing down their wins and struggles of the day in a journal, to reduce stress. A good practice is creating a routine lasting 30-60 minutes each day that includes multiple calming activities – with consistency being key for its success.
2. Brush Teeth
Bedtime routines can help your children learn to sleep on their own, without needing rocked back to sleep or falling back asleep while watching television. This promotes independence and self-confidence while improving nighttime restfulness.
Toothbrushing should be part of every bedtime routine. Not only can it prevent cavities and reduce gum disease risk, it provides you with an opportunity to talk to your children about how they brush their teeth and what steps can be taken to take care of their oral hygiene.
Some families forget to include tooth brushing as part of their bedtime routines regularly, making it hard for children to remember it. Make it a practice and set a timer for 2 minutes so they can focus on brushing without interruption, practicing mindfulness in the process and getting better rest at night without needing to waken for dental emergencies later on. This may also prevent the need to awaken for dental emergencies later.
3. Change Clothes
Start off a good night’s restful sleep right by dressing for bed in suitable attire – an opportunity to foster independent behavior like donning pajamas, pulling on socks and shoes, closing their bedroom door etc.
Your children may attempt to delay bedtime by saying they need to use the bathroom, or wanting one last hug and kiss from you; be firm when setting an end time for lights-out and be consistent and predictable in your routine in order to build trust between you and them.
Clothing changes during bedtime routines are an effective way for young children to prepare for restful slumber, as well as establish that their bedroom is an inviting sanctuary. As your child ages, however, this part of their routine may need to change; for instance, some teenagers needing to stay up late due to work or after-school activities may still require them to brush teeth, put on pajamas and read for some time before turning off the lights.
4. Read a Story
Reading stories to your children can help build connections while helping them relax before bedtime, teach vocabulary and grammar, and instil an early love of reading and learning at an age when their minds are rapidly developing knowledge.
There are various kinds of books suitable for bedtime reading, from the classic children’s titles from your childhood library to more mature stories that might not work so well with older children.
Eric Carle’s Nighty-Night book is an excellent option for toddlers and babies, featuring a familiar caterpillar character as they go through their bedtime routine. With easy rhymes that kids will remember easily, Nighty-Night also promotes bathing, brushing teeth, tucking in, kissing goodnight and ending the story all in a bedtime story!
5. Have a Snack
Nutritionists advise against eating large meals late at night as this can hinder sleep. Also avoid foods high in sugar, sodium and caffeine which have the tendency to cause acid reflux, raise blood pressure and can disrupt restful slumber.
If your children are hungry at bedtime, try offering them a light yet nutritious snack to reduce the likelihood that hunger becomes an excuse not to go to sleep. This may help make bedtime easier!
Tea, yogurt parfait with fruit or whole grain toast with nuts are great ways to begin the night right. Incorporating spiritual activities, like reading spiritual literature or praying can also be very helpful in setting the stage for restful slumber. Regular practice helps your brain recognize this routine as the signal for restful slumber and helps prepare your mind for restful restful slumber.
6. Drink a Decaf Tea
Tea can be an effective way to press pause on a busy day. According to sleep experts, simply sipping warm beverages may help your body and mind begin to unwind and prepare for restful slumber.
Keep in mind that your brain starts winding down for sleep approximately one or two hours prior to bedtime as part of its natural sleep-wake cycle, and creating and adhering to a consistent routine can help maximize this process.
Your bedtime routine should take about 30 to 1 hour. This gives you enough time to get yourself and the family prepared for sleep while practicing healthy sleeping habits that will promote an excellent night’s rest. In the hour leading up to bedtime, avoid stimulating activities like active play, sports and video games that might keep the little ones up at night; be especially mindful that some children may use potty breaks as an stalling tactic; ensure they use their bathroom before going back upstairs for bed.
7. Have a Light Snack
An empty stomach can keep kids awake at bedtime, so having a light snack before bed is recommended. Avoid items high in sugar or fat content and opt for something simple such as milk, cheese or whole-grain crackers with peanut butter as alternatives.
Allow your child to exercise some control by allowing them to select one of their favourite bedtime foods – this can provide them with the opportunity to explore and try other healthier alternatives as well!
As children are learning how to relax and self-soothe more independently as well as trusting their parents more, consistent bedtime routines help children sleep more soundly at night and earlier than those without one. Studies show that children who adhere to bedtime routines go to sleep earlier, take less time falling asleep, and sleep for longer than those without such routines.
8. Do Some Spiritual Activity
Spiritual activities that you find rejuvenating, such as meditation, prayer, reading religious literature or deep breathing exercises could make an excellent part of your bedtime routine. Journaling can also be therapeutic; writing out thoughts and emotions before bed can help organize them more clearly. Some may find soaking in hot bathwater soothing; immersion signals the brain to relax and get ready for restful slumber.
Consistency is key when creating an effective bedtime routine for children. Doing the same things in the same order every night will help your children develop a sense of security and control that will serve them long into adulthood.
Remember to put away electronic devices at least an hour before bedtime. Electronic screens emit blue light which suppresses our brains from producing melatonin and keeps us alert. While this can be challenging for adults with busy schedules, making this a priority is essential for good sleep hygiene and well-being.
9. Get Ready for the Next Day
Sleep quality depends on a number of factors, including physical activity, diet and beverage choices and mental stimulation. One way to increase quality sleep is establishing a routine during the day.
Your brain recognizes your sleep ritual as an indicator that it’s time for sleep, helping you fall asleep faster and improving overall quality.
An effective bedtime routine includes activities to refresh and relax you before sleep, such as taking a shower or bath, changing into comfortable pajamas, reading or listening to soothing music, as well as taking 30-60 minutes before bed to avoid stimulating activities such as rough play, exercise or video gaming.
Make sure that any electronic devices that emit blue light, particularly those which provide artificial daytime-like lighting. Blue light confuses your brain into thinking it is daytime and disrupts production of melatonin necessary for restful night’s rest.
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