The bedtime routine is one of the most important routines for your kids. Unfortunately, it can also be a routine where you, as the parent, can find yourself stressed out from attempting to force your children to adhere to it.
If you thought forcing them to get out of bed for school in the morning was a nightmare, well, it’s actually a walk in the park compared to getting them tucked in at night. Bedtime routines can mean endless pleading, constant power struggles, and unavoidable battles. It’s hard enough to teach your kids about chores. Now, you’ve got an entirely different dynamic to contend with.
Bedtime routines shouldn’t have to be a struggle because without them there could be serious consequences. It’s not just a case of the grumpies. A lack of sleep can lead to an increased susceptibility for health conditions such as allergies, hearing damage, diabetes, and insomnia. And, it’s not only a risk to your child’s physical health, but inadequate sleep also affects their emotional well-being. Sleep deprivation increases the risk for depression, anxiety, and social development issues.
So, the next time that you’re experiencing conflict while trying to get your kid safely tucked in, try using these tips to make complying with a bedtime routine both seamless and hassle-free.
A Routine Is A Routine
What is one thing that all routines should have in common? Consistency. And with a bedtime routine, consistency means following exactly the same routine at exactly the same time every single day. It isn’t recommended to allow your children to stay up an extra hour on the weekends. This is about helping your kids to make the association that bedtime is about a good night’s rest.
Think About A Table Of Elements
And, no, not the periodic elements. Let’s focus on the elements that constitute a proper bedtime routine. These could include running a bath for your kid an hour beforehand, reading them a story, or even giving them a glass of milk and a healthy snack. Whatever it is, make it consistent. These elements will help to regulate your child’s biological rhythms.
Don’t Overdo Naps
Toddlers in particular are guilty of having too much nap time. The goal of bedtime is to encourage night time sleeping and too much sleep during the day deprives them of this vital sleep during the night. Ensure that your child’s bedtime is scheduled at least around four hours after they have woken up from a nap. By shortening their nap time and adding those extra hours into your child’s nighttime sleep schedule, you can be rest assured that they’ll get the best night’s sleep.
Lights Out!
Electronic ones, that is. Light stemming from the TV or tablets can frequently trick the body into thinking that it’s still day time. Remember that a bedtime routine is just as much about pacifying the body as it is about pacifying the mind. And, with violence existing in just about every TV show or video game on the market, you really don’t want to scare your kid right before bed!
Set The Mood For Sleep
Your child’s environment is important to consider when preparing them for sleep. . Keep the temperature nice and cool—ideally no higher than 70 degrees. In addition to this, darkened curtains can help to keep lights from filtering into your child’s room.
Cut Out Caffeine
Soda, chocolate bars, candy, ice cream, and even some types of nuts can be high in both caffeine and other stimulant related properties. The last thing that you need is an energetic kid during bedtime. Carefully read the labels on their favorite snacks. If a snack is high in protein or Vitamin B, you definitely don’t want your child eating it too close to bedtime.
How Much Sleep Does My Child Need??
- Infants (4 to 12 months old) 12-16 hours
- Toddlers (1 to 2 years old) 11-14 hours
- Children (3 to 5 years old) 10-13 hours
- Children (6 to 12 years old) 9-12 hours
- Teenagers (13 to 18 years old) 8-10 hours
Keep in mind that these are just rough guidelines. You might see some variation especially with older children. This is perfectly normal. However, if you see any drastic or prolonged changes, consult your pediatrician as soon as possible.
Your child deserves an educational experience that nurtures both their faith and their development. At Launchpad Early Education, we offer an environment that’s just as fun-filled as it is challenging. Take a look at our blog for more great parenting tips or call us at (615) 809-2211 to schedule a tour.