A good bedtime routine is essential for your child’s growth, development, and health. Many studies show children who do not sleep well at night have trouble functioning during the day. Children should get enough sleep according to their age.
According to the American Academy of Sleep Medicine, it is recommended that infants should get at least 12-16 hours of sleep a day, while toddlers require 11 to 14 hours of sleep every day. Children between 6 and 12 years old need 9 to 12 hours of sleep daily, while teenagers need 8 to 10 hours daily.
As a parent, ensure that your children have a bedtime routine and that they follow it to a T. Luckily, it is easy to establish a bedtime routine, and anyone can do it.
What is a bedtime routine?
A bedtime routine is all the activities you do before bed, over and over, until they become a habit. Once your bedtime routine becomes a habit, it will be easier for you and your child to follow and fall asleep effortlessly.
Besides teaching good sleeping habits, a bedtime routine teaches your children self-care and hygiene, promotes bonding, improves mood, and fosters proper cognitive skill development.
When should you start to teach you a bedtime routine
Bedtime routines are different at every age, but according to Dr. Michelle Schimelpfenig, who specializes in primary care pediatrics, the earlier, the better. You can start at 4-6 months and refine it as they grow.
“The routine will look a lot different with each age, but the consistency of a routine helps the infant or child to establish lifelong habits that will hopefully lead to quality sleep,” she explains.
How to establish a good bedtime routine
Find a routine that works
Your bedtime routine may start slow at first. It’s a learning process for boththe child and the parent. Plus, your bedtime routine activities may change until you find what works for everyone in your home.
For most families, preparing for bedtime includes having a snack, brushing teeth, changing into pajamas, reading a story, and sleeping. Feel free to adjust your routine to include baths, changing diapers, cuddling, knowing your child’s day, singing lullabies, and generally listening to your child.
Be present for your children
The bedtime routine provides you and your child some “alone” time to give attention to your child and bond, listen, encourage, correct, and talk with your child. That way, your child will be more open and willing to share their concerns, intimate issues, and achievements as they grow.
When introducing new activities or changes to your routine, do one at a time, give your child time to adapt, and then introduce another activity. Avoid overwhelming them.
Make the routine fun
Ensure that your bedtime activities are short and fun. If it’s reading, read a short story that lasts 10-15 minutes or less. For younger children, leave their room before they completely fall asleep so that they can learn to fall asleep on their own. They also learn not to cry if they wake up and are alone in the room.
Switch off the lights
Switch off the lights as you exit the room, and don’t forget to bid them goodnight so they know you are leaving. For older children and teenagers, give them strict orders to switch off their lights at a designated time. Also, ensure they don’t go to bed with electronic devices, which may interrupt their sleeping pattern.
Advantages of a bedtime routine
Going to bed at the same time every day improves sleep quality and increases sleep time. So it’s essential to encourage your child to sleep early and meet their daily recommended sleep time. Studies have also shown that a bedtime routine reduces nighttime awakenings and decreases sleep onset latency.
Sleeping well improves the child’s cognitive development, improves their immune system, keeps them alert and active during the day, and they may perform better academically.
What if your child is having trouble sleeping
If your child can’t fall asleep at night, limit their screen time. Television, computers, and phone lights can affect your child’s sleeping habits. So limit these devices when nearing bedtime. Also, avoid sugary and caffeinated snacks at night.
If they are scared or having nightmares, reassure them that you are in the room next door and that they will be safe. You can buy them their favorite toys or dolls to keep in bed for reassurance; after all, who doesn’t want their favorite superhero protecting them?
As a parent, you should also be aware of and look out for sleep disorders in your child. Watch out for symptoms of insomnia, night terrors, sleepwalking, and sleep apnea, and if present, seek immediate medical intervention.
Takeaway
Sleep is vital for your child’s physical and cognitive development. Establishing a good bedtime routine can be a godsend to your home. It will help your child develop good sleeping habits and ensure you have quality sleep.
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