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Sweet Dreams: Bedtime Routines

As first-time parents, my husband and I encountered challenges when it came to putting our toddler son to sleep. The bedtime routine seemed to drag on for what felt like hours, and the process of getting him to actually fall asleep seemed even longer. 

One night, while lying beside him in a twin bed with a six-month-pregnant belly listening to the Beatles Lullabies CD for the second time in a row, I recognized the need for a better bedtime routine for the well-being of all of us. After numerous trial and error, we eventually established a bedtime routine that worked for our entire family. We continued using this same routine with the next two children with much success.

Bedtime is more than just a nightly ritual; it’s a cornerstone of a child’s well-being. In the soft glow of bedtime lamps and under the comfort of cozy blankets, a consistent bedtime routine becomes a crucial part of a child’s development.

Studies indicate that children adhering to bedtime routines are more likely to experience earlier bedtimes, shorter sleep onset times, longer sleep duration, and reduced nighttime awakenings. These positive effects on sleep quality endure for years, even as children grow older.

Beyond enhancing sleep, bedtime routines contribute to your child’s self-care habits and lay the foundation for cognitive skills such as working memory and attention. Additionally, they play a role in fostering a strong parent-child bond and may contribute to improvements in mood, stress levels, and behavior.

Bedtime routines should consist of a regular, repetitive sequence of activities performed every night before sleep. These routines aid in preparing your child for bedtime, promoting relaxation and winding down. A consistent routine provides your child with a sense of security and imparts the skill of falling asleep independently.

Tips for a better bedtime routine:

  • Establish a Consistent Bedtime:
    • Set a regular bedtime that allows for an adequate amount of sleep based on your child’s age (usually 10-12 hours).
  • Create a Relaxing Environment:
    • Dim the lights in the bedroom to signal that it’s time to wind down.
    • Use calming colors and soft bedding to create a cozy sleep environment.
  • Wind-Down Activities:
    • Engage in quiet and calming activities 30-60 minutes before bedtime, such as reading a bedtime story, drawing, or listening to soft music. Avoid stimulating activities close to bedtime. 
  • Limit Screen Time:
    • Reduce or eliminate screen time at least an hour before bedtime. The blue light from screens can interfere with the production of the sleep hormone, melatonin.
  • Choose Comfortable Pajamas:
    • Let your child pick out comfortable pajamas, giving them a sense of control and independence.
  • Prepare for Bed:
    • Have a consistent pre-bedtime routine, including activities like brushing teeth, washing hands, and using the toilet.
  • Say Goodnight:
    • Spend a few minutes tucking your child into bed, offering hugs and kisses. Reassure them that you’ll be nearby.
  • Use a Nightlight:
    • Consider using a nightlight if your child is afraid of the dark. Opt for a soft, warm glow.
  • Comfort Object:
    • Allow your child to sleep with a comfort object, like a favorite stuffed animal or blanket.
  • Consistent Bedtime Routine:
    • Maintain the routine consistently every night to reinforce the association between the routine and bedtime.

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