Bedtime routines and regular schedules are important, as they help children get the sleep they need to feel rested, refreshed, and ready for busy days when they wake up. While there are no hard-and-fast rules for bedtime, with every child being unique and having their own sleep needs, there are still some approaches and habits that go a long way in creating an effective bedtime routine and sleep schedule for your children:
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1. Setting regular bed and wake-up times
Choosing specific times to go to bed and to wake up sets expectations for children and aligns their schedule with that of their parents, allowing both to have a clear routine to follow every day. Moreover, having a consistent sleep schedule will set the body’s internal clock—eventually, falling asleep and waking up at certain times will occur naturally, making falling asleep and waking up in the morning significantly easier for everyone.
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2. Early age routines
It is generally easier to create and implement a sleep routine with very young children—it’s easier to get your baby used to a bedtime routine than it is to coax your toddlers or preschoolers to change poor sleep routines. That being said, bedtime routines need to be age-appropriate, since a child’s bedtime routine will change over time. For instance, younger infants and newborns can fall asleep while drinking formula or while nursing, so parents should start putting their babies down for sleep when they are drowsy before developing a sleep routine.
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3. Time
It’s best to keep bedtime routines for children fairly short. For instance, a good bedtime routine should probably be around 10-15 minutes, or a little longer if parents also include baths.
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4. Ambiance
Factors such as room temperature, dress, and lighting in the room are all important parts of a bedtime routine. Make sure your child is dressed in age-and-weather-appropriate pajamas, and remember that younger children could kick the covers off at night and be unable to cover themselves back up. When it comes to room temperature, generally, children sleep better in cooler rooms. When it comes to lights, a darker room with a night light is a great setup for your child to get a good night’s sleep.
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5. Security
A potentially important part of the bedtime routine is the transitional or security object. Since bedtime involves a separation of the child from their parents, the transition can be made easier if a security object, such as blankets, dolls, stuffed animals, etc., is a part of the bedtime routine. Such objects offer a sense of security and control that reassures and comforts children.
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6. Hygiene
Hygiene is an important part of bedtime routines for children. Dental hygiene is particularly important, so parents must consistently clean their baby’s gums or remind older children to brush and floss their teeth properly. Also, kids often need to be reminded to use the bathroom one last time before bedtime; this is particularly important for kids who still have bedwetting issues.
In the end, some choices also need to be offered in your kids’ bedtime routines. Since children can’t choose when to go to bed, parents can let them have some power in their bedtime routines by letting them have the choice of which pajamas to put on, which books to read, and so on.
