We spend around a third of our lives sleeping, so it’s vital to teach kids how to do it well. A bedtime routine can be a fantastic way to create healthy sleep habits for them.
These days we know just how valuable sleep is, especially for our little ones. Up to one third of babies and young children experience sleep difficulties. It can be so upsetting to see your child struggling to fall asleep and suffering from a lack of sleep. Thankfully, there is something straightforward parents can do – set up a bedtime routine. Keep it simple and after a few nights your child will adjust and find it less difficult to sleep.
What is a bedtime routine?
A bedtime routine is just like any other routine. Consisting of a manageable set of tasks that you and your child work through each night, a bedtime routine will help to teach your child how to relax before trying to sleep. The nature of a routine means that your child will grow accustomed to each of the steps and this familiarity will enable them to do the routine themselves after a period of time.
The benefits of a bedtime routine
For children and adults alike, having a bedtime routine brings so many benefits. Studies have shown that children with a bedtime routine fall asleep faster, wake up less throughout the night and sleep for longer. The act of consciously relaxing yourself so that you get better sleep is a great piece of self-care. Teaching your child this will give them a good example of the importance of self-care and how worthwhile it is. Quality sleep has an overwhelmingly positive impact on brain function which, in turn, will set your child up for school. They will be better able to understand the information, pay attention and cope with the various stresses of the classroom.
When it comes to starting bedtime routines, the earlier the better. If your little one develops a healthy sleep habit from a very young age, it’s much more likely that they will maintain this habit and all of its benefits throughout their childhood.
Setting up a bedtime routine
Creating a bedtime routine doesn’t need to be a complicated process. A few straightforward, repeatable steps are all that’s required to have a good bedtime routine. Examples include having a snack, brushing teeth, chatting about the day and reading a bedtime story. A great final step is a goodnight kiss and turning the lights off. Once these steps are repeated in the same order each night, the routine will become established. It goes without saying that the bedtime routine should start and finish at the time each night so that your child has a set bedtime. Don’t worry about leaving the room if your child is sleepy but not yet asleep. It is important for children to get used to falling asleep by themselves.
Tips for the perfect bedtime routine
Trying to make the perfect bedtime routine for your little one can be challenging at first. Every child has unique needs but there are some guidelines that you can rely on in most cases. Let’s dive in.
Consistency
In order for the new routine to stick, it has to be carried out in the same way, at the same time each night. Both parents can be involved but there should be a certain amount of sharing the routine. We don’t want it to fail if one of the parents is away for an evening!
How long should the routine take?
Your child’s bedtime routine should take approximately half an hour. This is enough time for them to wind down completely and is short enough for most parents to be able to include in their busy schedule.
Check in with your child
Talk openly with your child about the bedtime routine. They will tell you which parts are working for them and which aren’t. Listen to what they have to say and adapt the routine to suit them while sticking to the core guidelines.
One step at a time
Avoid trying to change everything in one go. It may overwhelm your child and stress them out, instead of helping them to relax. Introduce each element of the sleep routine gently, one at a time. Once the first step is working, bring in the second, and so on.
Set up the environment
There’s no point in having a bedtime routine if your child’s sleeping environment isn’t right. When it’s time to sleep, keep their room dark (soft nightlights are okay if necessary), keep the temperature cool and keep the noise down.
Start before sleepiness kicks in
If your child is already sleepy, they may get frustrated having to do each of the steps of their bedtime routine before they can finally lay their head down. To prevent this, start the routine before they show signs of sleepiness.
A digital sunset
Blue light from screens is one of the most harmful things to a child’s sleep. Put away all devices and turn off the TV at least an hour before bedtime, and try to never make exceptions!
Slow them down
Anything that makes your child energetic, such as exercise, sugar or caffeine is best avoided in the run up to bed. There is plenty of time for exercise earlier in the day and stimulants like sugar will make it very difficult for your child to unwind.
Enjoy it
The activities that form a bedtime routine can be very enjoyable for parents and children. Savour this quality intentional time with each other and take the fear out of bedtime by making it something to look forward to.
Sleep is one of the main building blocks of your child’s health. By setting up a simple bedtime routine, you’re enabling your little one to learn how to fall asleep easily and to receive the numerous benefits of a good night’s sleep. So try it out, and maybe even consider making a bedtime routine for yourself!
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