There’s no doubt that sleep is crucial in childhood. However, according to research, 20% to 30% of babies and toddlers have sleep issues and struggle with bedtime. Luckily, you can set your child up for getting quality sleep by creating and following a consistent bedtime routine.
So, if you are frustrated by your young insomniac, continue reading this article to find out more about the best bedtime routines for young children.
Bedtime Routine Meaning and Benefits
A bedtime routine is a repetitive set of activities done before bedtime every night. This helps in preparing your child for sleep by relaxing and winding down. Plus, as they know what’s going to happen, a predictable routine provides them with a sense of security and eventually teaches them to fall asleep without the help of their parents, i.e., on their own.
What’s more, the benefits of following a strict bedtime routine are numerous. Plus, children who followed a routine before bedtime when they were younger could still enjoy the benefits years later. Research shows these children:
- tend to go to sleep earlier
- take less time to fall asleep
- wake up less during the night
- sleep longer hours
Furthermore, a bedtime routine will not only help your child improve sleep but also teach them self-care, improve cognitive skills like working memory and attention, support parent-child relationships, boost mood, improve behavior, and reduce stress. Eventually, all of these benefits will lead to better readiness for school and better academic performance and social skills.
Building a Bedtime Routine for Kids
The perfect bedtime routine for children should have no more than four activities. Ideally, you should choose between three or four. For example, taking a bath, putting on pajamas, brushing your teeth, and reading a book. And, what’s most important, these activities should always be carried out in the same order. Plus, you can make this even more effective by dimming the lights and turning off screens before starting your bedtime routine.
In general, common bedtime activities that have proven to be beneficial for sleep include:
- breastfeeding/bottle or nutritious snack
- taking a bath or shower
- going to the bathroom or changing a dirty diaper
- brushing teeth
- massage, cuddling, and rocking
- lullaby or singing a song
- reading a book
- talking about their day
Finally, once you finish your chosen activities, give your child a goodnight kiss and turn the lights out. Leave their bedroom while they’re sleepy but not asleep yet. Doing so will set the ground for falling asleep on their own and prevent them to feel scared if they wake up during the night without you.
However, be careful with your choice as some activities are counterproductive to sleep and may lead to creating unhealthy habits. That said, here’s what you shouldn’t do:
- start the routine when they’re already sleepy
- allow screens before bedtime
- let them indulge in physical activities
- give sugary treats or heavy meals
- read scary stories
- allow sleeping in on weekends
On the contrary, here are some tips to help you with creating a healthy bedtime routine for your child:
- be consistent and to the routine each night
- ensure the activities are short and sweet
- listen to your child and change the routine if needed
- apply good sleep hygiene rules
- make gradual changes, but one change at a time top of Form
Now that you know everything needed about bedtime routines for children, apply the above-listed tips and set your child up for good sleep.