Good sleep is important for everyone, including your children. Sleep plays an important part in a child’s mood, development and wellbeing, but any parent will tell you it isn’t always smooth sailing. As children grow, their routines and even their environment can change, causing bedtime to be unsettled.
All children are different, but building healthy habits can help them develop better sleep patterns that can make a difference over time. This can help both them and you enjoy a better bedtime experience, ensuring you all get the rest you need.
Create a consistent routine
A consistent bedtime routine can help children when it’s time to wind down and prepare for sleep, just like adults. Taking simple and predictable steps, such as taking a bath, putting on pyjamas and reading a story, can help signal that bedtime is approaching. It’s important to maintain the same routine each evening, including at weekends, to help children feel more secure and settled.
A consistent bedtime routine helps establish clear expectations, facilitating a smooth transition from day to night. Try to stick to the same time each night, and if you do deviate, make it clear that this is for a special occasion.
Make their bedroom somewhere they want to sleep
Your child’s bedroom setup can make all the difference in how they sleep. Creating a calm, familiar space can help your child settle at night and help them associate the space with sleep rather than stimulation.
Some of the things you can do to help create a happy and relaxed space for your child include:
- Keep lighting soft and warm to help create a calm atmosphere – dimmable lights can be particularly helpful for helping your child recognize when it’s time for sleep
- Their bed should be comfortable, so invest in some cozy bedding that they’ll love to sink into.
- Familiar items such as books, blankets and teddy bears can be a great way to help your child sleep at night.
- Always keep the space clutter-free. Any toys should be put away before bedtime.
- Keep toys and screens stored away to help limit distractions.
- Make sure the room is quiet, limiting noise that may disturb them during the night.
- Use curtains or blinds to help block out the light.
- Keep bedtime clothes fresh – a good pyjama set can help you sleep better!
Decorating your child’s bedroom with colors and things that they like can also help make it a more inviting space. You may want to refresh this every few years as their interests change.
Provide them with emotional reassurance
Bedtime can be a difficult time for children. If they’re overtired, unsettled, or have experienced a change in their routine, it can be difficult for them to drift off. They might also wake frequently during the night, which can make it difficult for you to settle down too.
Providing a little emotional reassurance can help put some bedtime problems to rest. Take some time to listen, acknowledge their feelings, and provide comfort around the things keeping them awake. A cuddle or even a lullaby could be all they need to settle back down, or you may need to tackle any deeper issues that may be playing on their mind.
Develop healthy habits as a family
Children learn about the world from what they see around them. So developing some healthy sleep habits as a family could teach them some good sleep behaviors they will enjoy throughout childhood and beyond. A shared routine can help reinforce the fact that sleep is a good thing and make bedtime something to look forward to, not dread.
Some of the things you can do as a family include:
- Stick to regular mealtimes and bedtimes to help introduce simple habits.
- Reduce screentime – this includes adults as well as children!
- Enjoy some chill time together before bed to encourage everyone to wind down.
- Keep evenings calm.
- As parents, you should also keep a reasonable bedtime, making it easier to manage those early mornings.
Helping your child adjust to new bedtime routines
As your child gets older, starts school or possibly even welcomes some new additions to the family, their bedtime routine can change or become disrupted. If you’re changing your child’s routine, then it’s important to introduce new routines gradually, with plenty of reassurance. Stay patient and consistent during this stage, as it may take some time before they settle into their new routine.
Changing beds is a common example of a disruption to bedtime. Transitioning from a toddler bed to a twin bed is a big step, and may need a few extra precautions, like a rail or a lower bed, to make the adjustment safe. Talk to your child about what is happening and why, so they know what to expect – they may even be excited about the thought of growing up and being able to stay up later, for example.
Make bedtime a positive experience
It’s always good to end the day on a positive note and bedtime should feel like that too. It should help your child feel comfortable, and at ease, encouraging them to go to sleep with confidence. Talking about bedtime as a family and reinforcing why it’s a good thing can help make everyone in the family better prepared for sleep.
Don’t forget to praise your child for embracing their sleep routine. Over time, they’ll come to value sleep as much as you do, and will start looking forward to bed at night.
While many parents can feel stressed by bedtime, a different approach could be what’s needed to make positive and lasting changes for your child. From making sure their room is suitable, to demonstrating good behaviors around sleep and bedtime, you can teach your kids some good habits that they will carry with them for life. Sleep is such an important part of our health, so the sooner you can get them into a good routine, the sooner you’ll settle into your own calm evening routine, ready to get some quality rest.
