We all know the story. It’s 8 p.m. and you dim the lights and announce it’s bedtime, but your child suddenly leaps into action.

Creating an effective bedtime routine can help establish healthy sleep habits and make bedtime a more positive experience for both you and your child.

Here are some tips to consider when developing a bedtime routine:

Consistency: 

Establish a regular bedtime and stick to it, even on weekends. Consistency helps regulate your child’s internal body clock and reinforces the expectation of sleep at a certain time.

Wind-down period: 

Start the bedtime routine about 30 to 60 minutes before bedtime to give your child time to transition from active play to a more relaxed state. Engage in calming activities such as reading a book, taking a warm bath or listening to soft music. 

Limit screen time: 

Avoid screens and bright lights at least an hour before bedtime, as the blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.

Create a relaxing environment: 

Make your child’s bedroom conducive to sleep by keeping the room cool, dark and quiet. Use blackout curtains to block out light, and consider using white noise machines or fans to mask any disruptive noises.

Establish a bedtime routine: 

Create a consistent routine of calming activities that signal to your child that it’s time to wind down and prepare for sleep. This could include activities like taking a bath, brushing teeth, putting on pyjamas, reading a bedtime story and saying goodnight to stuffies.

Offer choices: 

Give your child some control over their bedtime routine by offering choices within limits. For example, let them choose which pyjamas to wear or which book to read before bed. This can help them feel empowered and more cooperative when you say it’s time for bed.

Avoid power struggles: 

Set clear expectations for bedtime behaviour and boundaries (for example, we cannot bring Cheerios to the bedroom, we have a snack before bed in the kitchen). Try to avoid engaging in power struggles or negotiations at bedtime and keep a calm tone of voice when you’re trying to wind down your child.

Remember that it may take time for your child to adjust to a new bedtime routine, so be patient and consistent in your efforts. If you continue to encounter significant challenges with your child’s sleep habits, consider consulting with a paediatrician or sleep specialist for personalized guidance and support.

Article and Photo Source: Parents Canada

Discovery Point Nursery and Academy is a daycare in Woodbridge, Ontario