Estaablishing Bedtime Routines

Establishing Bedtime Routines

Bedtime routines can be a struggle for many families…With so much going on in our preschoolers little worlds from play-dates, dance class, karate, swimming lessons…. it is no wonder going to bed is sometimes the last thing they want to do. Sleep is a crucial element in a child’s development, just as much as healthy eating habits are. And as children this age establish their autonomy and independence and become aware of things they can control, it is not unlike them to negotiate with you at bedtime. I am sure you all have heard, “Just one more story,” or kiss or hug or sip of water. The list can go on and on. It is so important to establish a bedtime routine that works for your family. As a routine is established, your child will learn to embrace and expect it each night. Here are some tips to help:

1. Bedtime should start the same time every night…one hour before you want your preschoolers head on the pillow. Be firm…A typical bedtime for preschoolers is between 7:00 and 7:30p.m.
2. Have a wind down time. Make sure their activities are calm prior to getting ready for bed. And make sure to give a 10 minute warning before you are going to “get ready” for bed.
3. Watch what they consume prior to bed. A small snack is fine, but limit the sugar intake.
4. Keep it calm. Television may seem like a relaxant, but it actually acts as a stimulant. Even though your child “looks” calm, watching TV…. their brain is actually being over stimulated and once turned off your child will have more of a difficult time calming their body. Turn it off and take it out of your child’s bedroom.
5. Make sure the routine is the same. Make a to-do list….bath, pajamas, brush teeth, comb hair and 1-2 short stories…visuals are very helpful for some children.
6. Read, read, read….What can be more exciting than a bedtime story or two (no more than two)?? Let your child pick out the stories.
7. Let them fall asleep naturally on their own. As tempting as it may be want to lay with your child until he drops off into slumber, don’t. Don’t let your child become dependent on you to fall asleep. Preschoolers should be able to fall asleep on their own. Make sure the room is a cool and dark place. A night-light is fine and/or soft music. A kiss and hug goodnight. Remind your preschooler that you will be back to check to see if they are asleep in a few minutes. Make sure you do. Always, always follow through. Keep your promise.

On average Preschoolers need 11-13 hours of sleep each night. A Bedtime routine should be a calm transition to sleep. Everything from your voice to your body language should be calm. As you move from the front of the house back to the bedrooms or from downstairs to upstairs….dim or turn off lights, turn off TV’s, cell phones and computers. If your child is frequently waking up in the middle of the night, put them to bed half an hour earlier. Engage with your children and enjoy this quality time. Allow a week or two for routine to be firmly established (although it should only take a couple of days for your child to begin to expect the routine). Be firm and consistent…don’t deviate and negotiate. They are learning to be life long learners…together we can help them to be successful!