Bedtime routines help children prepare for restful slumber by decreasing energy levels and setting an expectation about when it’s time to sleep. They can also foster parent-child bonds while supporting language acquisition and emotional regulation.
Some children will attempt to extend the bedtime routine by asking for additional hugs, trips to the bathroom or simply one more book. When this occurs, don’t be intimidated into shortening it or skipping activities as necessary.
1. Bath or Shower
Baby and toddler bathing and showering is an effective way to relax muscles and aid sleep, as well as wash away dirt and oils accumulated throughout the day. Older kids might benefit from using bath time for brushing teeth and flossing — or reminding themselves to do it themselves! To add an extra relaxing factor, add bath salts, bubble bath or scented lotion into the tub!
Placing baby in their crib while they’re still relaxed after a bath or shower can help establish a bedtime routine and promote good sleeping habits. Doing this also can save time on bedtime rushes! Additionally, white noise may help block out distractions to keep baby calm until it’s time for bed.
Prior to bedtime, it is beneficial to enjoy a light yet nutritious snack such as yogurt, toast or nuts and berries containing caffeine-containing foods – this may help your mind settle faster! Older children should also feel free to have something light before going off.
Many people find journaling or other forms of mindfulness meditation beneficial in managing stress at bedtime, such as writing in a journal, deep breathing exercises or visualisation techniques.
As kids get older, their bedtime routine may need to change depending on activities or jobs outside school hours; nonetheless, it’s still essential that they follow a basic routine every night to train their bodies and minds that it’s time for restorative sleep. They might struggle initially but over time will learn how to fall asleep more easily.
2. Reading
Reading at bedtime can foster your child’s love of books while making falling asleep more straightforward. Relaxation through storytelling also aids their brain’s cognitive function for enhanced brainpower development.
Studies show that children need consistent and regular bedtime routines in order to receive quality restorative restful sleep, an essential aspect of health, social, and emotional development. Research suggests that regular routines at nighttime help children get a good night’s restful restful slumber.
Bedtime reading can create positive habits that will continue through adulthood, helping your little one channel his or her attention in more positive ways. Reading aloud to them can also strengthen bonds and create special memories they will carry forward into adulthood.
When reading at bedtime, opt for books without suspense or excitement as this will help to relax your mind before sleeping and decrease stress levels. Select something related to relaxation or wellness such as self-help or motivational books for optimal results.
Reading to your child can be an effective way of helping them develop reading skills and imagination, as well as creating quality time before bed. Reading can also create special moments between parent and child that they may look back upon fondly as memories of one-on-one time between you two. Or you could read to yourself or your stuffed animals or pillows!
3. Lights Out
Turning out the lights during our bedtime routine signals to our bodies that it’s time for rest, helping our minds settle down from any unnecessary thoughts about what was accomplished that day or worries about what lies ahead, and aiding sleep.
Electronics should be avoided within an hour before going to sleep as this can disrupt our circadian rhythm and inhibit production of melatonin. A nightlight is fine as long as it gradually dims instead of producing bright white or blue lights that may disturb your melatonin production. You could install a dimmer switch or smart bulbs capable of gradually dimming blue light before bedtime.
Reading, having a glass of water or herbal tea and doing simple sleep stretches or breathing exercises prior to bed can help prepare both mind and body for restful slumber. Stretches should only go as far as feels comfortable; stretching too far could increase anxiety levels leading to restless slumber.
Once you’ve created a consistent bedtime routine, maintain it seven nights out of seven. Over time, you should find that falling asleep faster and experiencing higher-quality rest will become second nature. If you need assistance in setting up this plan for your family, Slumberpod’s comprehensive directory of sleep consultants offers invaluable assistance – don’t be shy – you deserve good rest!
4. Cuddle Time
An ideal bedtime routine includes cuddle time and kisses before turning out the lights. For younger babies, this can include anything from changing diapers and jammies, feeding time, cuddling time while listening to soothing music or singing lullabies and cuddling for several minutes together before making their bed. Making cuddling time part of this regular bedtime ritual ensures your child understands it’s the end of a busy day and they will soon fall asleep soon.
Consistent bedtime routines benefit children of all ages, especially older ones. Studies show that they help strengthen parent-child attachment, language development and emotional and behavioral regulation.
Consistency is key, but flexibility should also be allowed at bedtime. Children may ask for extra cuddles or stories before sleep time or insist on going potty before going into their room; you should try your best to accommodate these requests while upholding your own sleep guidelines for your child.
Every night at bedtime, start the same routine in order for maximum effectiveness. A good bedtime routine should last from 30-60 minutes and should help your child sleep easier by then. If you have multiple children, stagger their bedtimes so each receives individual attention before falling asleep at the appropriate time according to age and sleep needs. When closing the bedroom door at the end of each bedtime routine session, ensure they know it’s time for bed!
5. Bedtime Story
Reading stories to your child before bed can be an enjoyable way of strengthening relationships and building a shared experience. Many children adore being read to, and this can also serve as an opportunity for them to discover new words. Reading aloud helps children focus on each word and follow along, which in turn develops their speech abilities as well as literacy skills if you encourage their imagination by encouraging them to create voices for the characters in the book.
Reading at bedtime can also help children cope with difficult emotions and feelings. Reading about similar situations to their own can provide them with comfort and reassurance they aren’t alone while providing ideas about how they can deal with these emotions themselves – particularly helpful for students struggling in school. Remembering young children have short attention spans makes storytime less engaging for all involved – try adding in fun elements such as sound effects or acting out some of the actions in the book for increased engagement!
Bedtime story time may seem difficult on days that are busy or late, but if it is an important routine you want to maintain then making the effort will pay dividends in the future. Try asking someone like an older sibling or grandparent to read with your child, or using FaceTime/Skype when necessary on nights you are stuck at work.
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