Bedtime routines can help resolve bedtime settling issues, strengthen parent-child bonds, and assist children in learning how to self-regulate. But it’s also important to allow for some flexibility within this routine.
Children may wish to switch out stuffed animals or switch the order of activities, signalling it’s time for restful slumber. Make these changes instead of delaying bedtime further!
Take a Bath or Shower
Bedtime routines are regular and repetitive activities designed to help children relax and wind down before sleeping. Studies have demonstrated that those following bedtime routines tend to go to sleep earlier, faster and for longer, leading them down a positive sleep path that continues into adolescence – potentially helping avoid obesity, poor school performance and depression later on in life.
Your child’s bedtime routine could involve taking a bath or shower, brushing teeth and dressing themselves for bed. Turn off all electronics before saying goodnight and reading a story before turning off all electronics altogether and saying goodbye to the day with reading aloud or meditation/yoga poses/journaling activities. Bear in mind that their needs and preferences can shift as they age so make adjustments as necessary to the routine.
Infants and toddlers benefit greatly from taking a warm water bath as part of their bedtime ritual. A bath will soothe their nervous systems while providing an opportunity to play together before sleeping peacefully in their beds. Plus, bath time gives parents time to connect and bond before dreamland awaits!
Adults should take a warm shower or bath approximately one hour before bedtime to help your brain transition into its rest-wake cycle, and focus on relaxing activities of their choosing such as drinking herbal tea or practicing some breathing exercises.
At this time, it’s important to be mindful of your child’s cues and not become overexcited or boisterous. If your infant seems ready for restful restful sleep, let them play some music they like or bounce in their jumper for several minutes.
Be mindful to keep the bedtime routine brief so you can stick with it on days when you are late; an ideal bedtime routine should last no more than 30-40 minutes (or 60 if including bathtime).
Set a Schedule
Bedtime routines are one of the easiest lifestyle changes you can make to improve sleep, with adults often adopting low-key bedtime rituals that include activities to help relax before sleeping – like taking a bath or shower, writing out a to-do list for tomorrow, turning off screens, or other strategies designed to relax body and mind prior to restful slumber. Good sleep habits are crucial to overall health and well-being; poor ones can contribute to anxiety, stress, or depression; having an established bedtime ritual can help reintroduce healthy habits into life that leads to improved moods, increased energy, or higher productivity at work or school compared to previous deprived slumber habits resulting in better overall wellbeing overall and better health overall and productivity overall compared with poor ones!
Bedtime routines for kids can help build routine and give them security as they transition into sleep every night. Successful bedtime rituals typically consist of having a snack, bathing, brushing teeth, dressing in pajamas, reading stories before going to sleep and finally saying goodnight before restful restful slumber. Be sure to include these activities within 30- to 60-minute windows each night in their proper order and don’t skip out on following them exactly each night!
As part of your family sleep routine, it’s also essential that everyone knows and adheres to a set bedtime for TVs, computers and phones – this will allow everyone in the household to relax more easily and avoid unnecessary overstimulation before heading off for restful slumber.
As an added benefit, bedtime routines help signal to the brain it is time for restful slumber, making the experience of falling asleep easier for older children and teenagers with separation anxiety or phobias. Maintaining this pattern on weeknights and weekends reinforces a consistent sleep-wake pattern, and visual charts are an ideal way to encourage kids to adhere to their own individual sleep-wake cycles.
An effective bedtime ritual for babies and toddlers may consist of singing their favorite tune, giving a hug and kiss, and telling them you love them – for young children this helps release excess energy before relaxing into sleep.
Create a Sleep Oasis
An inviting, well-organized bedroom can help ensure a stress-free sleep environment, relieving tension in both mind and body. Be sure to clear away clutter and leave enough space on your bedside table for essentials such as books.
Aromatherapy can also be an excellent way to create a relaxing sleep environment, by using at-home aromatherapy products like linen sprays, scented candles or essential oil diffusers with scents known for having soothing properties, such as lavender, jasmine, sandalwood and eucalyptus. You could also try sipping on warm milk spiced with nutmeg; research has demonstrated this can promote relaxation. Other soothing sounds like tapping hand movements repetitive hand movements gentle lullabies or rain noise may also help ease you off to restful restful sleep.
Keep in mind that creating the ideal sleeping sanctuary may take longer than you anticipate; so make small changes over time and observe their impact over a week or so. Even small changes could make an enormous difference!
Keep in mind that your ideal sleeping environment should be like the “Goldilocks zone”, with temperatures neither too cold nor hot, nor too light or dark. To achieve optimal restful slumber, the room temperature should ideally fall on the cool side, and darkness should reign once you’re in bed – as this helps your body release melatonin which regulates your circadian rhythm or sleep-wake cycle. Adding high-quality sleeping masks or blackout curtains into your bedroom will also create the optimal environment.
Once it comes time for bed, keeping phones and tablets out of your bedroom is another effective way to achieve a restful slumber, since screens interfere with your production of melatonin. If you must use a phone as an alarm clock or other purpose, try switching over to an app like Sunrise Alarm Clock which uses natural light gradually waking you up instead of something loud that might startle you awake from sleep.
Add cozy comforts to your sleeping area by placing a soft, plush rug near your bed and selecting pillows that suit your sleeping style (back, side or stomach). Finding suitable pillows will provide essential support while still being cozy enough for restful night’s rest.
Relax
Bedtime routines enable you to establish a pre-bed ritual that signals to your body it’s time to relax and get ready for sleep. At this time, relaxing activities such as taking a bath or shower, reading a book, listening to soothing music or exercising (stretching/foam rolling/meditation/yoga etc), may help facilitate getting the necessary 7-9 hours of restful slumber that will have you ready to face another day ahead.
As part of your bedtime routine, try avoiding engaging in activities that stimulate both mind and body – such as watching TV, answering after-hours emails, or scrolling social media – as these can stimulate both your brain and sympathetic nervous system and prevent sleep from coming easily. If engaging in these stimulating activities is necessary before sleeping, do them in another room so your body doesn’t associate your sleeping space with wakefulness.
Drs. Blair and Winter recommend taking a warm bath or shower as an effective way to unwind before bedtime, with lavender being particularly relaxing and the lights dimmed or turned off if possible for maximum relaxation. Other forms of relaxation activities, like reading or watching television can also be therapeutic; just be sure not to choose something too stimulating that keeps you awake! For optimal relaxation choose paper books over digital ones which may emit light.
Music can be an effective way to help relax before bed, but make sure it doesn’t play loud enough or you may find yourself awake instead of sleepy! Meditation or deep breathing techniques may also help promote a state of tranquility and serenity.
Writing down worries or thoughts can be an excellent way to relax, yet it’s essential not to dwell on them too much before sleeping – this can lead to insomnia. Instead, practicing mindful journaling or simply writing them down in a notebook may help alleviate sleepless nights.
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