Bedtime routines are repetitive set of activities that are carried out before going to bed every night. Children who follow bedtime routines are more likely to go to sleep earlier, take less time falling asleep, sleep longer and wake up less during the night. In addition to improving sleep, bedtime routines teach children self-care and lay the ground for working memory, attention and other cognitive skills . They also promote parent-child bonding and help improve mood, stress levels and behaviour. In the long term, these benefits translate to better readiness for school, better academic performance and social skills. In contrast, Poor sleeping habits and inconsistent routines can affect your child in many ways like memory impairments, irritability or anxiety, low energy throughout the day, lack of focus and overweight during adolescence. Setting a bedtime routine right from the beginning with children makes it easier to keep up healthy habits as they grow.
Establish Consistent Schedule: Choose a time that allows for enough sleep based on your child’s age. Set a regular bedtime and wake-up time, even on weekends. Consistency helps regulate the encourages good sleep patterns body's internal clock.
Include dental hygiene: Encourage good dental hygiene by making teeth brushing a part of the routine.
Relax before bedtime: Encourage calm activities like reading a book, drawing or listening to soft music which helps to relax the mind before bedtime. A warm bath can help relax muscles.
Limit Screen Time: Reduce exposure to screens (TV, tablets, smartphones) at least an hour before bedtime. The blue light emitted by screens can interfere with the body's natural sleep-wake cycle. Avoid active play or electronics before bed.
Encourage Healthy Habits: Encourage your child to engage in physical activity during the day. Avoid giving children heavy meals, caffeinated drinks or foods, sugary snacks right before bed.
Create a comfortable Sleep Environment: Keep the bedroom dark, cool and quiet to promote sleep. Use blackout curtains or gentle nightlights if needed.
Bedtime Story: Reading a bedtime story can be a soothing way to end the day and encourage literacy. Avoid mentally or physically accelerating activities before bed.
Good night Routine: Change into comfortable clothing to signal that it's bedtime and are very comfortable. Provide kisses, hugs, and comforting words to signal the end of the day and show love and support.
Set Clear Expectations: Explain the importance of sleep to your child and set clear expectations for bedtime behaviour. Consistently enforce bedtime rules and boundaries.
Monitor and Adjust: Pay attention to your child's sleep patterns and adjust the routine as necessary. Every child is different, so what works for one may not work for the other.
Establishing a consistent sleep routine is the key children get rest they need for optimal health and development. Bedtime routines are vital for a child’s sleep quality and quantity. Consistency and encouragement can help children maintain an ideal sleep schedule. Getting quality sleep is essential in childhood. Creating a solid bedtime routine is important for all stages of child development. Maintaining a regular schedule for sleep and wake time is a necessary part of your child’s growth and will ultimately evolve over time.
