Holding Parents
What is a bedtime routine and why is it important?
A bedtime routine is a consistent and rhythmic task that offers predictability and helps associate bedtime and nap time.
A bedtime routine is crucial in setting the stage for a restful night's sleep for children and adults alike. By establishing consistent and rhythmic activities before bedtime, individuals can signal to their bodies and minds that it is time to wind down and prepare for sleep. This predictability not only helps in the transition from wakefulness to sleep but also serves to create a sense of security and comfort, especially for young children.
Incorporating activities such as brushing teeth, reading a bedtime story, or practising relaxation techniques into the bedtime routine can further enhance its effectiveness. These calming rituals not only provide a buffer between the busyness of the day and the tranquillity of sleep but also help reinforce the association between bedtime and rest. Over time, as the routine becomes ingrained in one's daily habits, the body responds naturally to the cues, making it easier to fall asleep and stay asleep throughout the night.
The bedtime routine can also be a valuable opportunity for family bonding and connection. Sharing these moments can strengthen relationships, foster a sense of closeness, and create lasting memories, making parents and caregivers feel the emotional significance of these routines. By making the bedtime routine a special and cherished time, individuals can cultivate a positive attitude towards sleep and bedtime, ultimately leading to improved sleep quality and overall well-being.
Here are some exciting research and evidence on bedtime routines:
Bedtime routines starting before 9 pm resulted in 20-30 minutes more sleep per night compared to those starting after 9 pm.
Bedtime routines that started prior to 9 p.m. and were consistent for five nights or more were linked to reduced variability in sleep from one night to the next.
Bedtime routines should take approx less than 30-40 mins to complete
Having more than five steps in a bedtime routine extends the time needed to finish and postpones bedtime.
Children who were put to bed after 9 pm took longer to go to sleep than those who were put to bed earlier
Toddlers with a consistent bedtime routine at 12 months of age had less behavioral dysregulation at 15 months
Toddlers with a consistent bedtime routine at 15 months exhibited fewer externalising and internalising problems, as well as dysregulation, at 24 months, even after accounting for concurrent bedtime routine consistency
a study of 228 school-aged Chinese children found that a consistent bedtime routine was associated with better social skills, including communication, cooperation, assertion, responsibility, empathy, engagement, and self-control
Other studies have found that consistent family routines, including a bedtime routine, are associated with better social skills in preschooler
Research also suggest the linkages between bedtime routine consistency and positive social-emotional development: (1) the regularity and predictive nature of a bedtime routine and (2) positive parent-child interactions during the routine. Presence of a consistent bedtime routine may act as an environmental stimulus to signal expectations to young children
However, the most intriguing fact that caught my attention was that only 10% of these children fufilled the full recommended 12 hours of sleep as suggested by the American Academy of Sleep Medicine and American Academy of Paediatrics. (BUT we will dive into this more in another blog!)
Implementing a consistent bedtime routine in early childhood can benefit multiple aspects of child sleep. A bedtime routine should:
Include the same steps for each sleep ( this includes day naps), as many nights of the week as possible
Include two to four adaptive activities, such as a feeding, bathing/brushing teeth, and reading. (Leave the bathing and brushing teeth for night time routine)
Include positive parent–child interactions prior to child sleep onset
Last no longer than 30–40 min, depending on activities (e.g., inclusion of bath)
Avoid maladaptive activities at bedtime, including use of television and other electronic devices, but take individual child and family differences and needs into account
Positive bedtime routines for babies, toddlers and preschoolers
A positive bedtime routine for babies, toddlers and young children helps soothe and calm your child so they’re ready for sleep. It might start around 20 minutes before your child’s bedtime and include:
pre-bed tasks, like having a bath and brushing teeth
quiet, enjoyable activities with you, like reading or listening to a story.
Here is an example of a nighttime schedule that could commence after dinner and a bath:
Your child engages in quiet play for 15-20 minutes – for instance, playing with toys, participating in a game with you, or listening to music.
Feed ( if this is what is working for you at the time- if night weaning see weaning blog), change nappy, sleep suit on if needed
You and your child read a story together – maximum of 2 books. This can take place in a cozy chair in a tranquil spot, or you can tuck your child into bed and read to them there.
If your child is not already in bed, you help them get into bed.
You and your child share a hug and a goodnight kiss.
Upon completing the routine, inform your child it is time to sleep. This means no more stories or conversations.
Say goodnight to your child, turn off the light, and exit the room or lay with them or sit with them until they fall asleep, whatever suits your family!
It’s a good idea to keep your child’s bedtime routine and bedtime around the same time each night. This will also help your child feel ready for sleep.
This will take a few weeks for your little one to get used to, but like everything we do, consistency is KEY!
If your child is upset and requires extra cuddles and support ABSOLUTELY provide that comfort! Do what is supportive for your child and family!
If you would like more information or support head to our booking services to see our offers: https://www.holdingparents.com.au/book-online
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587181/
https://www.frontiersin.org/journals/sleep/articles/10.3389/frsle.2023.1197297/full
https://onlinelibrary.wiley.com/doi/epdf/10.1111/jan.14968
https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines
https://psycnet.apa.org/buy/2002-06713-002
https://www.tandfonline.com/doi/full/10.1080/15402002.2015.1065410
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