Whether you have an infant, toddler, school aged child or a preteen, practical strategies and a consistent bedtime routine can make the difference between your child developing good sleep habits or having a lot of sleepless nights.

The goal of an effective bedtime routine is for your child to be able to fall asleep on their own without being rocked or having you next to them.  This way, if your child does wake up in the middle of the night, they are more likely to fall back asleep without needing any extra help or support.

Of course, every child is different and it’s important to create and establish a bedtime routine that works for you and your child. However, there are some universal dos and don’ts that you should try to follow.

Bedtime Dos

When developing a bedtime routine, it’s important to:

Be Consistent

Your child’s bedtime routine may change as they get older, but it should be consistent from day to day, with the same times and the same order.

Keep it Fairly Short

If you are not careful, your child may try to drag out their bedtime routine with repeated calls for drinks, food or to use the toilet. Bath-time aside, your child’s bedtime routine should last for about 10 to 15 minutes.

Offer Some Choices

While your child shouldn’t choose what time  to go to bed or how long the routine should last, you can let them have some control of their bedtime routine by letting them choose their pyjamas or what stories to read, for example.

Use a Dim Light

Blackout shades can be helpful for making your child’s bedroom dark enough to encourage sleep, but since few children like the dark, putting on a dim light can be helpful in helping them to relax. Just make sure it’s not too bright.

Use a Comfort Object

A comfort object such as a soft toy or a blanket can be an important part of a bedtime routine, but only for children one year or older.  

Just like there are a lot of correct ways to have a good bedtime routine, there are some things that you should avoid doing.

Bedtime Don’ts

Allow Too Much Stimulation

Your child should stop stimulating activities, such as watching TV or playing video games, 30-60 minutes before bedtime.

Create Unhealthy Sleep Associations

Tickling your child’s face until they fall asleep or keeping the lights on will create poor sleep associations that may mean your child will need help falling back asleep if they wake up.  .

Give Caffeine Before Bed

It’s not just tea and coffee that contain caffeine, the stimulant can be found in many foods such as chocolate and even certain ice-creams!

Like this post?

We will be back soon with more helpful sleeping tips and advice.