A bedtime routine is something we all engage in, yet we often don’t consider it as a series of activities designed to help us feel ‘ready’ for sleep. But this is exactly what it is. In our fast-paced environment, creating a bedtime routine is more important than ever, especially when it comes to our little ones. A consistent and soothing routine not only promotes improved sleep but also enhances emotional security and deepens the bond between parent and child.
What is a bedtime routine?
A bedtime routine consists of a set of familiar wind down activities that babies and children engage in as they prepare for sleep. This routine typically includes calming activities such as bathing, reading stories, or singing lullabies, which help signal to the child that it’s time to wind down for the night. By establishing a consistent sequence of events, children learn to associate these activities with sleep, making it easier for them to transition from the busyness of the day to a state of rest. A well-structured bedtime routine not only promotes better sleep quality but also creates a comforting environment that fosters security and strengthens the parent-child bond
Why is the bath so important?
The bath serves as a significant signal that marks the transition from day to night. It represents a major shift in a child’s daily routine and massively helps them understand that they are now moving to this next important phase of the evening – getting ready for sleep.
If for whatever reason your child is unable to take a bath every night, still have some form of washing ritual in place.
What are the steps in a bedtime routine?
Regardless of your child’s age, the most effective bedtime routines are short and straightforward. It’s advisable to keep the routine to around 30 minute; anything shorter may leave your child confused and feeling rushed, which can eliminate the enjoyable bonding time. On the other hand, if the routine lasts too long, your child may lose interest, making it more challenging for them to settle down. The only time I push to 40 minutes is if your child does take a lot of time when drinking milk (especially the younger years) or if they do have conditions such as reflux, in which it is recommended to spread out milk.
When establishing the bedtime routine, I suggest following the same sequence each night. This consistency will help your child predict what comes next and how long each step will take, reducing the likelihood of tantrums and arguments at bedtime.
A simple routine might look like this: bath time → diapers and pyjamas → bottle or breastfeeding → reading one story → placing them in the crib or bed while they are still awake. As your child grows older, I recommend phasing out the milk feed as part of the bedtime routine and instead offering it during dinner or just before the routine begins, outside the bedroom. The only exception to this is during the newborn stage, when it’s acceptable to feed them to the point of drowsiness.
Create a sleep sanctuary before doing the bedtime routine
Before taking your child to the bedroom, make sure to prepare everything you might need ahead of time. This includes dimming the lights, turning on the white noise machine, closing the blinds, and setting up the crib or bed. By doing this, you can stay on schedule and prevent your little one from wandering off to do their own thing.
Do not take your child out of the bedroom
Many of my clients insist that they are strictly following the bedtime routine, but often add that their child spends a little time playing with their father, mother, or siblings afterward. I strongly suggest that after your child has their bath, they head directly to the bedroom to complete the bedtime routine and go to sleep. They should not be going out of the room to play and no one should be going in. One person should be in charge here.
Since the bedroom environment is already prepared and the bath has helped calm and relax their body, the last thing you want is to raise their energy levels again. It’s important to make this transition brief, smooth, predictable, and consistent.
When should you start the bedtime routine?
I hope you found these tips helpful. A common question I receive is when to start the bedtime routine, and I always recommend beginning from day one. While it’s true that your child won’t understand day and night initially and their circadian rhythm is still developing, establishing habits and routines is key. Over time, your child will learn to anticipate what comes next, and let’s be honest, a bath and a calming environment can significantly set the mood.
Implementing a bedtime routine doesn’t mean you won’t see your newborn later; that’s not the case at all. Newborns have irregular sleep and wake patterns, and this routine is simply a way to help them relax and establish consistency. By around 6 to 8 weeks, your baby will start to grasp the concept of day and night.
For older children, when should I turn off TV?
Television plays a significant role in our adult lives, and even if we don’t specifically turn it on for our babies or children, the colours on the screen can directly affect their melatonin levels, so I recommend turning off the TV at least 90 minutes before bedtime.
This advice also applies to older children who are watching TV. Limit their viewing to short episodes, allowing for up to 30 minutes, but ensure that everything is turned off at least 90 minutes before bedtime. This approach will help make the bedtime routine smoother, as their melatonin levels will have time to rise.
In Conclusion
In conclusion, establishing a consistent and soothing bedtime routine is essential for promoting healthy sleep habits in children. By incorporating familiar activities such as bathing, reading, and calming rituals, parents can create an environment that not only aids in transitioning from the day’s busyness to restful sleep but also strengthens the bond between parent and child.
Remember that routines should be tailored to fit your child’s needs, keeping them short and predictable to avoid confusion and resistance. Starting this practice early, even with newborns, helps lay the groundwork for healthier sleep patterns as they grow. Additionally, managing screen time and creating a restful sleep sanctuary are vital steps in ensuring your child is ready for a good night’s sleep.
By prioritising these steps, you can create emotional security and a sense of routine that benefits both you and your little ones in the long run.