Better Bedtimes

May 29, 2024 Children

Better BEDTIMES

Sara Sell, RN, BSN

Bedtime can be a tricky time for many families. Having a routine (that works!) each night can help. When kids know what to expect they feel less stressed, which is good for their growth, development, and behavior. You don’t have to wait until bedtime becomes a problem to start a routine. You can start when your baby is around 4-6 months old and adjust as they grow.

Here’s how to create a BETTER bedtime routine:

Make sure your child’s sleeping area is safe. Infants should always sleep on their back, in a crib, and without any blankets, toys, or other objects near them that they could suffocate on.

Set a firm time for bedtime to begin and end each night. For example, if bedtime begins at 7:00 PM and ends at 8:00 PM, this means at 7:00 PM it’s time to take a bath, brush teeth, and put on pajamas before being in bed by 8:00 PM.

A light snack before bedtime that’s high in protein and low in sugar may be helpful. Just remember that teeth need to be brushed afterwards!

Create a calm atmosphere – dim the lights, turn off screens, and lower the noise level. Reading books or playing soft music while holding or rocking your child can also help them relax. Even when they’re tiny, reading books before bed is a GREAT habit to start.

For toddlers and older kids, avoid screen time for at least an hour before bed!

https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks
https://mana.md/bedtime-snacks-for-kids/

There’s no magic trick to getting kids to sleep, but having a consistent bedtime routine can make nights smoother. Stick with your routine for better bedtimes and you’ll help your child learn important skills they’ll use for life!

It can be helpful to start putting your baby down to sleep when they’re still awake. This helps them learn to fall asleep on their own, which is a skill they’ll use for life. If your child’s routine gets disrupted because of teething, illness, or growth spurts, just get back to it when they’re feeling better.

As toddlers get older, they might try to avoid bedtime. This is normal. Being consistent with your routines and keeping bedtime to under an hour can help. Instead of suddenly telling them it’s bedtime, give them reminders as it approaches.

Sometimes, you might need to talk to your child’s doctor about their sleep habits. This could be if they snore, wake up often during the night, are very fussy before bed, or simply can’t sleep at night. These might signal a need for medical help. Before trying any sleep aids, white noise machines, or sleep suits, talk to your child’s doctor. Using medication or herbal supplements to help your child sleep is not recommended unless prescribed by a doctor.