Bedtime Routines: What They Are
Sleep plays an important role in the development of our children. Community surveys have discovered that sleep problems have a high prevalence throughout childhood and adolescence, with 25 to 50 percent of preschoolers and up to 40 percent of adolescents experiencing sleep-related problems. Creating a bedtime routine can help combat sleep problems. It is also a great way to connect and wrap up the day with your child. Although it might seem overwhelming, the good news is that by sticking to a routine, it will quickly benefit you and your child! A routine can consist of a few simple activities with your child to help them wind down from their day. Below are some tips on how to get started on creating bedtime routines.
Developing routine with a child can take time. Start small! A tip to start is doing so when there are no major changes taking place (ex: a new home, new sibling, starting a new daycare). These changes can impact the success of the routine. If your child is adjusting to a new sibling, check out our article about adjusting to a new sibling instead. Also, consistency is key. It’s best to start bedtime at the same time every night before your child is overly exhausted.
Bedtime Routines: Why They Are Important
Sleep is so important to not only our children’s health and development, but for our own physical and mental health as parents. Creating a sleep schedule for your child can solve so many issues!
Generally, no matter how long or short your children’s bedtime routines are, they will find something they “need” before bed. By keeping their routine as simple as possible, you are creating boundaries and expectations that can be met by your child. An example bedtime routine may begin at 7 p.m. and includes a snack, bath time and story time with you and your child.
How Much Sleep Do Kids Need?
- 12 months: Around 11-14 hours of sleep each day (this includes 1-2 naps)
- 18 months: Around 11-14 hours of sleep each day (this includes 1 nap)
- 2 years: Anywhere between 10-15 hours of sleep per day (can include a nap)
- 3 years: 10-13 hours of sleep per day (typically no nap at this point)
- 4 years: 10-13 hours is best (some kids only sleep 8-9 hours)
- 5 years: 10-13 hours of sleep each day
Note: The same routine will not work for every child. Your child may need more downtime before the bedtime routine even begins. If they are having a hard time relaxing at bedtime, try starting bedtime 30 minutes earlier and limiting screen time.
How to Build a Bedtime Routine for Kids
Here is a suggestion from our Family Support Navigator, Joslyn, a parent who has been through this and who talks parents through situations like this every day:
Talk to your toddler about your plan before you start it, even if it’s just five or ten minutes before. Little ones like structure and order. It might not seem like it, but they do!
They are also very visual. So, think about making a schedule of your bedtime routine and putting pictures with it. This way you can show your little one what is going to happen next. Refer to that chart often. Soon they will be able to tell YOU what comes next! If your little one is old enough, think about making the schedule together. This way they can take part in the schedule and feel like they have a bit of control in the outcome.
The biggest additional tip I can give you is to stay consistent. As I mentioned before, kids like structure and order. So once you make your plan, create a way to share it with your child, and start giving them a heads up before the bedtime routine starts, stick with it for several nights. Some nights might be tough, but there is light at the end of the tunnel.
Bedtime Do’s and Don’ts
Now that we know how much sleep our little one should be getting, let’s look at what changes we can make to help everyone get as much sleep as possible! Some parents keep their little ones up late thinking they will sleep in and give them a few more hours of glorious rest. Sounds like it should work, right? Unfortunately, this has the opposite effect. Kids commonly react to being tired by being overactive and hyper. Much like adults, kids have normal cycles of sleep and when we keep them up later than we should, their sleep cycles are thrown off. This can also lead to your child having a more difficult time falling asleep!
Use the times above as a guide and adjust your child’s sleep schedule if you need. You may find an earlier bedtime helps the kids sleep in (strange, but true!). Remember, you are the expert on your child. So if they need more or less sleep than what is suggested, that is okay and perfectly normal! Use your child’s behavior as a guide and follow their cues.
Giving Options: Empowering Bedtime Choices
Just like adults can have their own methods to help them wind down at the end of a long day, so can children. Giving your child the freedom of choice to read a book on their own or play with a stuffed animal (while in bed) after you say goodnight allows them to feel some control over his bedtime routine. If you’re looking for nighttime book recommendations, we’ve got you! Check out our list of favorite family stories here.
If you have any questions about how to create a bedtime routine for your child, we want to help! Reach out to us at navigation@familyfutures.org
“Life is full of new beginnings, and a new day tomorrow brings, sleep well” -Catherine Pulsifer
