If kids had it their way, they’d probably never sleep. Their little bodies are so busy exploring all day that it’s important that they get a healthy amount of sleep each night. But for many parents, bedtime is a struggle. This is where a bedtime routine that’s followed diligently can come in handy - both for children and their parents! It may seem straightforward, but you’d be surprised how much easier it is to get your child to bed when they have sleep cues and know what to expect.
Here are some simple ideas to make night time a little easier.
The Importance of Establishing a Bedtime Routine
Creating a bedtime routine for children and infants is highly beneficial for many reasons.
- Consistency and predictability: Bedtime routines provide a sense of structure and predictability, which helps children feel secure and understand what to expect. Knowing what comes next in their routine can help them transition from being awake to winding down for sleep more smoothly.
- Sleep cue association: A consistent bedtime routine helps children associate certain activities or cues with sleep. When the same routine is followed every night, it becomes a signal to their bodies and minds that it's time to relax and prepare for sleep. Over time, these cues can become powerful triggers that promote drowsiness and help children fall asleep more easily.
- Relaxation and wind-down time: Bedtime routines for infants and children typically include calming activities such as taking a bath, reading a book, or listening to soft music. Engaging in these soothing activities helps children transition from the busy-ness of the day to a more relaxed state, allowing their bodies and minds to unwind before sleep. This wind-down period can be especially helpful for children who are naturally energetic or have difficulty settling down.
- Bonding and connection: Bedtime routines provide an opportunity for parents and caregivers to spend quality one-on-one time with their children. This dedicated time together fosters a sense of connection, warmth, and security. Engaging in activities like reading a book or cuddling before sleep can strengthen the parent-child bond and provide a sense of emotional comfort for the child.
- Establishing healthy sleep habits: A consistent bedtime routine for babies helps establish healthy sleep habits and a regular sleep schedule. When children have a consistent bedtime routine, their bodies become accustomed to a predictable sleep-wake pattern, making it easier for them to fall asleep and wake up at desired times. This can contribute to improved sleep quality and overall well-being.
- Reducing sleep-related resistance: Children can sometimes resist going to bed or have difficulty transitioning to sleep. A bedtime routine can help minimize resistance by providing a clear expectation and structure around sleep time. By engaging in enjoyable and relaxing activities during the routine, children may feel more cooperative and willing to participate in the bedtime process.
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Be Consistent
Aim to start at the same time every night. Avoid starting too late or you risk having an overtired kiddo (which means it'll be tougher for them to fall asleep.)
One of our favorite recommendations to help parents and caregivers stay consistent is to create a checklist! This checklist will outline all the steps needed to help promote the drowsy state we are trying to achieve for your little. Checklists are also great for when your little spends the night with grandparents, family or even a babysitter. Making it very easy for others to follow as well.
Try a Countdown for Sleep (For Toddlers and Older Children)
Reminding children how much time is left before bedtime can help them wrap their head around the concept better than if they’re simply told it’s time for bed right now. When it’s almost time to start getting ready for bed, let your child know there are 5 or 10 minutes left for what they’re doing at that moment. For younger children, it can help to offer a few reminders during that time frame about how much time is left. By the time the countdown is over, the child is more likely to accept that it’s time to get ready for bed.
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Bath Time
Your child's bedtime routine might start with a bath. It may not be every night, but bath time is so soothing for little ones and can be the first step in winding down.
After bath time, apply lotion to your child's skin, both to add moisture and as a calming massage. Parents.com has a great guide to infant massage. Consider trying lavender-scented lotion as it has a calming effect and if done nightly could become a great sleep cue for your little one.
If your child is old enough for teeth brushing, now is the time to get that out of the way before you wind down with your child in their bedroom.
Do a Quiet Wind Down Activity with Your Child
For many parents, this means reading. For others, it may be playing with quiet toys in the child’s room. Some parents prefer listening to calming music with their little one.
Need some music inspiration? Check out HALO Sleep's Baby Bedtime Playlist, specifically curated to help promote a sense of calm and relaxation.
Whatever the case may be, show your child that your focus is on them during this time and that now is when you settle your bodies and get ready for rest. Now is a good time to keep the lights low. Install a dimmer in your child’s bedroom, or just keep a small lamp on. If your child has a special lovie, stuffed animal, security blanket or soother, give it to them as you read. If you have a rocker, rocking as you read is also a great way to start to lull your child to dreamland.
Use this time as a chance to bond with your baby. Engaging in gentle, loving interactions during the bedtime routine strengthens the parent-child relationship and helps the baby feel safe and secure, and ready for a deep night's sleep.
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Get Dressed for Bed
A clean nighttime diaper, pajamas and SleepSack® swaddle or wearable blanket come next. Many children associate bedtime with their SleepSack® wearable blanket or swaddle, so it can be a huge cue for winding down. For older children, try our HALO SleepSack® Toddler, which has foot holes so little walkers can still move around.
Our Favorite Bedtime SleepSacks for Babies
Nighttime Feeding (For Babies)
Whether baby is breast feeding or bottle feeding, a fully belly can help baby sleep for longer periods, reducing the likelihood of hunger interrupting their sleep. A full stomach can provide a sense of satisfaction and comfort, making it easier for them to settle into a deeper sleep. The act of nursing or bottle feeding releases hormones, such as oxytocin, that promotes relaxation and bonding. The physical closeness and warmth during feeding can create a sense of security, helping your baby feel safe and ready for sleep.
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Put Your Child Down While They're Drowsy But Awake
To ensure good sleep habits, try to put your baby in the crib or bassinet to sleep while they are nodding off, but still awake, so they will learn to self-soothe and fall asleep independently. Gently lay them on their back and remember to be patient and consistent.
Teaching your baby to fall asleep on their own can take time. Be consistent with the approach that works best for you and baby, even if it takes a few times for your little one to adjust. Over time, they will associate their drowsy state with falling asleep.
Bedtime Routines Matter!
Bedtime routines for babies are important and can help improve children's behavior and mood. By creating a calming and relaxing enviornment for baby, allowing them to wind down at the end of the day, you can help settle their nervous system. When a baby feels relaxed, they are more likely to to have a restful and deeper sleep. Sufficient and high quality sleep can have a significant impact on a baby's mood, promoting a more positive and content disposition during waking hours.
And of course, bedtime routines create time for caregiver/parent bonding time with their little. Not only does this time bring happiness, to the care giver but it also provides a sense of security for their littles. Dedicating time to focus on the nuturing and loving interaction can strengthen the parent-baby bond and contribute to the baby's overall wellbeing. The positive connection experienced during the bedtime routine can have a positive impact on the baby's mood, fostering feelings of love, security, and happiness.
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Other Tips & Tricks
Here are some additional tips and tricks when it comes to all things baby and bedtime:
- Reduce the exposure to screens, TVs, or electronics before bedtime
- Ensure your child is getting enough sleep for their age. This may mean changing up nap time routine (including more or less naps).
- Make sure the bedtime routine is age appropriate. As our babies get older, their needs will change and their routine may become more indepth.
- For newborns (0-3 months), keep the routine gentle and simple, including activies like swaddling, feeding and gentle lullabies. Create a soothing environment by dimming the lights and keeping the room quiet.
- For infants (4-6 months), the routine can be a little more interactive, including a short book or quiet play. This is the time to introduce a consistent bedtime location, crib or bassinet and use it nightly.
- For older babies (7-12 months), you can begin to expand and play around with bedtime activies. Maybe including a warm bath, gentle massage, cuddling with a favorite stuffed animal or soothing song. Time to encourage independent sleep!
- For toddlers (1-3 years), keep the routine consistent and predictable. Allow your child to choose their book for reading or pajamas. Encourage self help skills like teeth brushing or washing hands.
- For preschoolers (3-5 years), continue with a consistent routine but allow flexibility based on the child's preferences. Encourage independence in getting ready for bed and include activies that promote relaxation and winding down. Establish clear boundaries and limits to prevent resistance.
There may be times when you can’t stick to the routine. Don’t beat yourself up! Just get right back into it the next day and help your child to remember what bedtime means. Remember, these ideas are flexible and can be customized to whatever fits your life and your children and may change as they grow. If you have concerns or difficulties, consult with your pediatrician or a sleep specialist for additional guidance and support.