Bedtime routines send consistent signals to your brain that it is time to sleep, while simultaneously helping reduce stress and anxiety that might otherwise keep you up at night.
Start small by replicating just a few steps each night, then gradually expand upon them as time goes on. Consistency is key.
1. Take a Bath
Bathtime can be one of the best ways to help children sleep better, by relaxing them and stimulating the release of melatonin – the hormone responsible for inducing sleep. Shelby Harris, an expert behavioral sleep medicine provider from New York’s Montefiore Medical Center. says showering at bedtime may also prove helpful, provided it does not contain too hot of water.
Bedtime routines provide essential support for babies, toddlers, children and teenagers of all ages – be they infants, toddlers, children or teenagers – in winding down, sleeping well and staying asleep through the night. Activities can range from taking a warm bath, donning pajamas and brushing teeth before reading a book or singing lullabies to practicing their ritual every evening; whatever works for you! It is key that this all takes place at around the same time each night so your body becomes accustomed and prepares itself for restful restful slumber. A routine lasting 30-60 minutes would be best.
2. Put on Pajamas
No matter your style of dressing at home, changing into pajamas is a surefire way to relax your body. Soft cotton or flannel pajamas provide comfort against the skin while remaining breathable enough for keeping cool while sleeping.
Care should be taken when choosing sleepwear to ensure comfort and relaxation. Fabric texture plays an integral part in how it sits on your skin, too.
Dirty pajamas can spread bacteria that is harmful to your health. Shed skin, drool and body oils can often get spread via pajamas and cause irritation or infection; regularly washing PJs to avoid this scenario will be important. Soiled PJs also contribute to body odor which could interfere with restful sleep.
3. Read a Story
Bedtime stories can be an effective way to form bonds with your kids and understand their emotions better.
Reading stories to your child can also help them to learn new words. By pointing out each word as you read them aloud, your child can gain an understanding that their written form correlates with spoken ones. Furthermore, regular reading helps establish speech patterns and build memory skills.
Selecting an engaging book for your children can make bedtime much less exhilarating. Stories with dramatic cliffhangers or characters in peril may be too thrilling; those featuring low-stakes conflicts and satisfying resolutions make better bedtime reading. Make reading even more interactive by switching voices while dramatizing or acting out certain parts of a tale to increase its engagement!
4. Sing a Lullaby
Singing lullabies to your child is an excellent way to build rapport and prepare them for sleep. Select one that has special meaning, then practice singing it in order to perfect your performance – not intended as an audience performance but as intimate one-on-one interaction.
Some lullabies contain songs of war, poverty and maternal yearning; yet, others can also be sweet songs of love and peace. Sing these to your child or choose other soothing traditional sleep songs as a source of relaxation.
After reading your child a story and before turning off the lights, an ideal time and place to do this would be after having taken them to the bathroom and ensured they were comfy before singing a lullaby to say goodnight.
5. Take a Bath
A warm bath can help relieve muscle tension and send sleep-inducing signals directly to the brain, encouraging restful restorative sleep. Add essential oils such as lavender or chamomile for added relaxation.
Showering before bed can also help you relax before sleeping soundly. Try adding soothing scents or even scented candles for added relaxation.
Make sure they have enough time for this as many children use having to use the potty as an effective delay tactic at bedtime.
Some parents enjoy spending this time talking about their day, but be wary not to make this an emotionally charged conversation. Instead, focus on positivity and connection instead. Asking children what their favorite part was of the day helps children feel secure about connecting to both their parents – especially when one is away at work! This practice provides comforting security during absences from one or both parent(s).
6. Put on Pajamas
Pajamas can help the brain signal it’s time for bed, keeping children warm throughout the night while protecting against cold temperatures. When choosing the appropriate pair for kids it can make all the difference when trying to sleep!
Some children may need to use the bathroom before going to sleep — particularly toddlers still working on potty training. This is perfectly normal and may even serve as an effective stalling tactic — just make sure they use it before donning their pajamas!
Establish a consistent bedtime routine as your child ages. Doing the same things night after night helps establish consistency and can increase their quality of sleep over time, creating a win-win for everyone! We offer free printable charts and cards to assist in setting this daily habit.
7. Sing a Lullaby
Your bedtime routine could benefit greatly from including a lullaby! Not only will it soothe babies, but also strengthen parent-child bonds. Choose either an existing popular lullaby or create your own with lyrics that show emotions or communicate directly to your baby. Some parents sing their baby while still in gestation to familiarize them with melody and create connections which will aid sleep later on.
There is no specific list of lullabies; the ideal ones should be soothing and rhythmic to help relax your baby and put them to sleep. Some are old nursery rhymes while others could include your favorite pop tune or campfire song – just remember to limit music after your baby has fallen asleep to 30 minutes maximum or it could disturb their rest!
8. Take a Bath
Bathtime can be an ideal way for babies, children and teenagers to relax before sleeping soundly. Avoid giving caffeinated drinks or foods just before bedtime to ensure a restful experience.
Before turning out the light, read a story or sing a lullaby for your child and provide gentle infant massage to promote relaxation and produce natural sleep-inducing hormone melatonin.
Bedtime routines may seem more appropriate for young children, but they’re just as beneficial for adults. Studies have linked sleep disorders with stress from work and home life; having a consistent bedtime ritual can help you wind down, relax and prepare for a restful night’s rest. Try sipping on some soothing chamomile tea or turmeric golden milk as ways of setting the stage for relaxation; weighted blankets may also prove helpful in soothing anxiety and encouraging restful slumber.
9. Put on Pajamas
Bedtime routines provide children with an effective means of relaxing before bed, teaching them healthy sleeping habits that will last throughout life.
Pajamas (sometimes written “PJ’s or jammies”) are comfortable loungewear that you wear when relaxing at home before sleeping. They typically consist of loose-fitting pants and top.
Some people wear pajamas out and about when working from home, choosing the appropriate set for you and your needs. Soft, cozy pajamas can help relax you quickly while aiding sleep faster – not to mention reduce the chance of colds or flu! But be sure to wash them often, which will stop bacteria from building up on the fabric – any bacteria on your clothes increases the odds that you’ll develop an illness!
10. Sing a Lullaby
Bedtime routines are an excellent way to help your child unwind and drift off peacefully, and can include activities such as taking a relaxing bath, brushing teeth, dressing in pajamas and reading a story together before saying goodnight and exchanging kisses before heading off for sleep. To ensure it works as intended for all parties involved, try keeping it consistent and low-key so your child recognizes when bedtime has arrived.
Wake your vocal cords up and try singing one of the classic lullabies that parents have been singing to their children for generations: “Twinkle, Twinkle Little Star”. With lyrics depicting stars in the night sky and soothing tunes like this to accompany it, “Twinkle Twinkle Little Star” will be sure to put any child to sleep quickly!
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