Creating the perfect bedtime routine
Spoiler alert: the perfect routine doesn’t exist.
In actuality, the perfect bedtime routine is a routine you can repeat consistently, that works for your family.
A consistent bedtime routine is like a magical key that can unlock peaceful nights of sleep for both children and parents. In this blog post, I'll guide you through the process of creating an effective bedtime routine that promotes healthy sleep habits and that can be an enjoyable experience for you and your child
The Importance of a Bedtime Routine:
Before we dive into the specifics, let's talk about why routines before nap and bed are crucial for children of all ages.
A pre-sleep routine:
Signals Sleep Time: A consistent routine signals to your child that it's time to wind down and prepare for sleep. This helps regulate their internal body clock, making it easier for them to fall asleep and stay asleep.
Creates Predictability: Children thrive on predictability and routine. Knowing what to expect at bedtime provides a sense of safety and comfort, reducing anxiety and resistance to sleep.
Establishes Healthy Sleep Associations: A well-structured routine can help your child develop positive sleep associations, such as a calm and soothing environment, which can aid in falling asleep independently.
Components of an Effective Bedtime Routine:
Now, let's break down the essential components of an effective bedtime routine:
Consistency is Key: Try to keep bedtime and the routine itself consistent. Consistency reinforces the cues that it's time for sleep. This, more than the aspects of your routine, is the most important part.
Start Early: Begin the bedtime routine about 30-60 minutes before your child's intended bedtime. This allows ample time for winding down.
Calming Activities: Engage in calming activities that help your child relax. This can include a warm bath, reading a book, or gentle lullabies. Choose activities that suit your child's age and preferences.
Limit Screen Time: Avoid screens, including smartphones and tablets, at least an hour before bedtime. The blue light emitted from screens can interfere with the production of melatonin, a hormone that regulates sleep.
Dim the Lights: Lower the lights in the room as bedtime approaches to signal the body that it's time to sleep.
Comfortable Sleep Environment: Ensure your child's sleep environment is conducive to sleep. This means a comfortable sleep space, appropriate room temperature, comfortable sleep clothes and any sleep comfort items, like a favorite stuffed animal or blanket (if your child is over 12 mo).
Consistent and positive sleep phrase: A consistent sleep phrase can help encourage positive thoughts about sleep. You can say something like, "Night night, I love you,” or “Time to sleep, see you in the morning.”
Consistent Sleep Schedule: Stick to a consistent wake-up time in the morning, even on weekends. This helps regulate your child's internal clock.
Component ideas:
Struggling to think of components for your bedtime routine? Here’s a list of ideas to choose from:
Bath
Book
Songs/dance
10 min of child-led play
Prayers or affirmations
Brushing teeth
Putting stuffies to bed/saying goodnight to pets or other toys
Turning out lights together
Turning on sound machine together
Rocking together/snuggles before lights out
Troubleshooting:
Remember that not all children are the same, and what works for one may not work for another. If your child struggles with bedtime or nighttime sleep despite a consistent routine, consider investigating the other pieces of their sleep puzzle like: schedule, environment, connection and making sure they’re falling asleep in a way that’s sustainable for your family.
