Is bedtime a hassle for your family? You know that it should be bedtime but your child is running around playing dress up and the other kids seem to be negotiating time for another story. You are exhausted. Maybe you have even been trying to get your children to bed for a long time already but nothing seems to be working.
This is where one thing might be missing from your family: a bedtime routine.
Even missing out on one hour of sleep at night, it can have huge negative effects on your kids functioning skills.
Creating a reasonable bedtime routine can help your child mentally and physically prepare for sleep.
Why kids need routines
There are a lot of good reasons for kids needing routines. Routines can help kids:
- Feel safe and in control because they know what is coming up.
- Feel less anxious because they are not wondering what to expect next.
- Have less power struggles.
- Develop a certain skill or task which makes them feel more confident.
- Do the routine independently.
More sleep?
How much sleep does your child need? Some kids are nappers and some are not. Kids are all different and some kids more sleep than others. You child is most likely getting enough sleep if they are:
- Functioning well throughout the day.
- Naps at appropriate times for their age and development.
- Falls asleep quickly.
On the other hand, some things to look at when you child might not be getting enough sleep are :
- Hard time concentrating throughout the day.
- May be more grumpy and irritable as the day progresses.
- Wants to fall asleep at non sleep times, such as the car or on the couch during the day.
- Difficult to wake up.
- Sleeps in more during days when they do not have any activity in the morning or school.
Establishing a bedtime routine
Your family logistics are very different than mine or anyone else. So when looking at creating a bedtime routine there are a few universal things to consider.
1.Work backwards.
Figure out what time your child needs to wake up in the morning (or what time you would like them to be up) and then work back from there. Take a look at this chart to see the average number of hours that your child should be getting during the day. Taking the information from the chart and figuring out what time your child gets up in the morning, you can start to figure out what time they need to be going to sleep.
2. Decide on the length of the routine.
Routines do not need to last a long time. Include your kids in the planning of the routine. If your kids are old enough you can sit down with them and create a routine together. Include everything that will go into it from dinner all the way to sleep. Younger kids really love charts or drawings and you can ask them what is coming next so they become familiar with the routine.
3. Create the space and calm for sleep.
Make sleep the main focus of the kids bedrooms. There are low watt bulbs in lamps which are great for getting in the right frame of mind for sleep. I make sure my house becomes darker, the curtains go down as it gets closer to bedtime.
Most experts would agree that TV and screens are too stimulating right before sleep, even tricking the brain to think that it is still not time to sleep because of the reflections of the screens. Try to limit screen time at least 30 min before bed.
4. Stick to the routine
When first looking to create a bedtime routine, stick to it as much as possible in order for it to become a routine. Consistency is key here. This can take some extra time and patience on your part. But start to implement some things slowly over time, not everything at once. Try to adjust the bedtime slowly until you have reached your desired time of bedtime. Especially in the beginning of the routine, try to keep to it as much as possible even during the weekends and holidays.
Once the routine is established, then you can definitely go outside the routine on special occasions or evens. My children know their routines and we even try to keep bedtime the same even when we travel because I know that sleep for them means they will be thriving the next day. Try to protect your kids sleep because they really do need it. Sometimes it is the children that seem like they are not tired who are overtired.
If you find yourself always wondering when the day is coming to an end and are not the thriving mama you know you can be, I invite you to check out my FREE 8 min mini training on ending mama meltdowns.
Click here for instant access.
What’s next? Watch the Youtube video for simple tips and strategies to end your bedtime hassles.
