How to Establish a Bedtime Routine
Children thrive on predictability, consistency and routines, according to Healthychildren.org. When your child knows what comes next it might take some of the normal angst, tears and frustration out of normal everyday task like bedtime. Establishing a bedtime routine might make the task that you dread a more enjoyable experience for everyone involved. There is no one-size-fits-all routine to use when putting your child to bed; but with practice and some trial and error, you might find a routine that works perfectly for your family.
Instructions
Observe your child for several days to establish the time that he shows signs that he is getting sleepy and set the start of his bedtime routine for 30 minutes prior. Look for the subtle signs of yawning, eye rubbing and a slowing down of energy but don̵7;t wait until the tiredness has made your child irritable. When your child becomes overtired, the release of the stress hormone cortisol might prevent your child from falling asleep in a timely manner, according to WebMD. Begin the bedtime routine with a bath or shower to not only cleanse the day̵7;s dirt of your child but also help her relax and calm down. Bath time is also a way for you to spend some quality time with your child. If bath time is rowdy for your child, still add it to the bedtime routine; but start it earlier than the 30-minute window to allow your child time to calm down. Dress your child in seasonally appropriate clothes and make a last trip to the bathroom. Brush teeth after the shower; brushing your child̵7;s teeth before bed is an important step to remove any remaining food particles from your child̵7;s mouth. Healthychildren.org, the American Academy of Pediatrics official website, recommends that a toothbrush be the last thing in your child̵7;s mouth before bedtime. Read a book or two to your child before bed to help foster word recognition and wind down for the night. This part of the bedtime routine should take place in your child̵7;s bedroom to indicate to her that it is time to calm down. Sing a song or put on a lullaby CD to help lull your child into sleep. Remove any other electronic devices, turn off the T.V. if one is present in the room and turn off the lights. Leave your child̵7;s room when he is drowsy but not asleep. If you stay by his bedside until he falls asleep every night, he might not be able to fall back asleep when he wakes in the middle of the night without you present. Teaching him to fall asleep on his own will help him learn the skills of self-soothing, according to What To Expect in the article ̶0;6 Ways to Establish a Blissful Baby Bedtime Routine.̶1; Stay consistent with the routine even if you need to make some adaptations to the place or time you put your child to bed on a vacation or because you need to wake up earlier than usual the next day.
