Sleep

What is a bedtime routine?

A bedtime routine is a set of activities done before going to bed, to improve the quality and length of sleep.  It involves taking measures to ensure the bedroom is of comfortable temperature and light according to the child or children’s preferences. 

Why is it important?

Bedtime routine is important to assist your child wind down and relax in preparation for sleep. It is important to keep the bedtime routine consistent and repetitive as the child will feel safe as they will know what will happen next and this will help them fall asleep a lot easier.

When will my child be ready for sleep?

It is difficult to know when your child is ready for a sleep as there is no exact age to start sleep routines. However, spending one to one time with your child before bedtime is an easier way to get them into a sleep routine.

How do I develop a good bedtime routine with my child?

  • At the same time every night, follow the same order of getting read for bed like bath, brushing teeth, getting into bed, reading a story together
  • Avoid using phones, tablets or watching TV an hour before bedtime
  • Talk and read quietly to your child to help them feel calm and to wind down
  • Talk to your child if they are anxious about anything before bed
  • Make sure your child is comfortable in their bed
  • Make sure your child is not hungry before bed
  • Reassure your child that you are there for them
  • Ensure the room is comfortably warm/cool according to weather

Sleep environment

Most of the time its easiest to fall asleep when it is quiet, dark and cool in the room however it can vary as different people like different things.

If you like sleeping in darkness, then good curtains or blinds are a really good thing to have, electronic devices should be removed from the room, but having a nightlight can be beneficial.

Make sure that your room is the right temperature. Some people like it warm but most of the time it is better that your room is cool. You will normally get better sleep if your room is cool.

Don’t force sleep

If your child finds it difficult to fall asleep, you could read to them, or encourage them to read in bed for a short time before going to sleep. sleep will come naturally as you relax. Some people find it helpful to have background noise like soft music or white noise.

Diet and exercise

A healthy diet and plenty of exercise can help make sleep more relaxing and more meaningful and having a worse diet and poor exercise can lead to worse sleep.

Avoid your child having a lot to eat shortly before bed and avoid caffeine before sleeping.

Regular exercise will help you sleep but avoid anything too energetic in the last hour before your child goes to bed.

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