Regular sleep schedules and bedtime rituals can help ensure children have the best chance at falling asleep quickly, staying asleep through the night, and waking up feeling rested – which will have an enormous positive effect on their health and wellbeing.
Bedtime rituals vary from family to family, but typically consist of bathing, changing into pajamas, reading a story and saying goodnight.
Establish a routine early
Bedtime routines are key for helping your child sleep soundly, and starting one as early as six weeks old (or earlier if possible) can make the habit much simpler to stick with. To make sure it becomes part of his or her everyday life.
Bedtime routines consist of actions performed 30-60 minutes before bedtime to signal it is time for restful restful sleep for your child. This may involve turning off electronics, getting ready for restful rest (including brushing teeth and flossing) as well as other calming activities which indicate it’s time for relaxation and wind-down. Some parents even include reading stories or singing bedtime songs before going to sleep.
Bedtime routines are an integral component of childhood culture in many countries and cultures around the world. According to large-scale research, children who follow consistent bedtime rituals tend to go to sleep at more consistent times with less night wakings.
Establishing a consistent bedtime routine will not only help your baby sleep more peacefully, but will also strengthen family bonds and instil healthy sleep habits. The key is being consistent in following this routine each night – even when tired.
Your older child’s routine may differ from that of younger babies. While your child might not want to engage in the full routine of bathing and reading, there are still things you can do that will prepare them for restful slumber. Encourage them to avoid using screens before bedtime; provide light snacks like milk or yogurt as bedtime refreshments; write out worries and fears in a journal; ensure adequate hydration by keeping some water nearby – these activities should help ease them into their restful night’s rest.
Even with a consistent bedtime routine in place, some nights your child might struggle to fall asleep at their regular time. If this occurs, attempt to reinstate their normal schedule on subsequent nights.
Adults recognize the value of creating a regular evening routine to promote restful and productive days ahead. Therefore, it’s wise to create one for yourself in the evening: this could include setting away your phone, having some water or herbal tea, turning off lights and adjusting temperatures in your bedroom before turning in for the night, writing down worries or practicing relaxation techniques – as examples.
Set the tone
Sticking to a set bedtime routine each night is ideal. That way, your body and brain will get used to knowing when it is time for bed – helping your child fall asleep more easily and more quickly. Furthermore, having a predictable routine reduces anxiety for both parent and child alike.
When creating your routine for your child, try including activities they find soothing – for instance if your child enjoys reading stories it could be beneficial in terms of cognitive development while providing parents an opportunity to spend quality time with their offspring.
Studies indicate that adding massage as part of a bedtime routine may be beneficial for both parents and children alike. Massage acts as a sensory experience that sends out signals to the brain telling it it’s time for sleep, while increasing caregiver-child attachment while regulating emotions.
Cuddling and rocking activities may also play an integral part in bedtime routines. Such physical touch may help improve emotional-behavioral regulation as well as increase parental self-efficacy at bedtime.
Your routine for your child should depend on his/her temperament, age and family culture. For instance, toddlers who prefer video games or reading before sleeping may not benefit from one incorporating reading stories; conversely, children who are sensitive to noise and light may prefer one focused on snuggling and rocking as part of his/her routine.
Prior to bedtime, it’s also essential that children don’t overstimulate themselves with activities like active play, watching television shows and video games, or video gaming. Instead, your child should have time for themselves with some low-key activities such as bathing, listening to music or light reading to help calm and prepare for restful slumber.
Make sure that your child has eaten prior to bedtime to help avoid digestive issues that might otherwise impede restful slumber.
Create a routine that’s right for your child
Bedtime routines offer numerous advantages to children, from helping them feel secure and loved to increasing cognitive development and parent-child attachment, emotional regulation and language skills development. Each child’s bedtime ritual will differ and should take into account various factors.
Establishing a bedtime routine that works for your family is a constant work in progress. Start by understanding your baby or toddler’s indicators that it’s time for sleep, then add or remove activities depending on how effective they are in helping settle down for restful slumber. Reading stories or singing lullabies before bed can also be part of this routine; similarly putting on pajamas could also be another helpful step to helping settle them down in preparation for sleep.
At any rate, consistency in routine is key in teaching your child how to sleep peacefully at night and you both will know exactly what’s expected when winding down each evening.
Days when your child is overtired or you have had a hectic day can require postponing bedtime; however, taking shortcuts or going to sleep too early could backfire by slowing their sleeping down further or waking them in the middle of the night. Skipping steps or going directly to sleep early could backfire as well and result in your child falling asleep more slowly or waking during the night if too soon a time for bed comes around.
Keep the bedroom dark and turn off all screens to help ensure a peaceful environment for your child to sleep in, or give a massage (it helps with sleep!) or let them cuddle close with their favorite stuffed animal.
As much as it’s tempting, try not to give your children caffeine-containing beverages or food close to bedtime – even small amounts can keep kids awake all night! Begin your wind-down routine at least an hour prior to sleep time; this will give your child plenty of time to settle into restful slumber without being distracted by interruptions such as drinks requests, bathroom visits or just reading another book!
Get in the habit
Bedtime routines can be beneficial not only to kids, but parents as well. By helping us slow down, focus on breathing and relax before bedtime, routines can be used to ease tension in mind and body alike. A simple routine could consist of brushing teeth, drinking water, reading or listening to soothing music or lullabies before drifting off to restful slumber at night. Even if your routine shifts with time it’s still important that consistency be kept as this leads to successful sleeping habits.
As with anything, starting a routine when your child is young will ensure maximum benefit from its structure and positive associations. If possible, start it during naptime or meal time so it will already be in place when bedtime rolls around. With infants it may only need to include diaper changes, feedings and cuddling or short stories before sleep time comes around; older children may require longer more elaborate routines.
One thing that may help is creating a “sleep oasis.” This involves making sure their room is cool, dark, quiet, comfortable and cool; to ensure they get restful sleep. A white noise machine or sound machine with soothing nature sounds may also aid in this regard.
Avoid heavy meals and alcohol just before bed, as eating too much can cause indigestion, acid reflux and middle-of-the-night bathroom trips that disrupt restful slumber. Also ensure your child visits the restroom prior to going to sleep; especially younger ones may use potty breaks as a delay tactic – ensure they get there first!
Some children will try to postpone bedtime by asking for additional books, stories or songs, hugs or kisses, or simply being difficult in general. While giving in to these requests can sometimes be necessary, you need to set boundaries about when bedtime will end; creating a chart or using Daily Routine Printable Charts and Cards can help your children remember your expectations for bedtime.
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