Children, especially toddlers and preschoolers, depend on routines throughout the day to help them transition from one event to another, learn independence and foster a sense of security. Developing a consistent routine helps children know what to expect, thereby reducing power struggles.
Establishing a good-night routine, as early as infancy, can reduce one of the most stressful times of the day for parents and children. Take the battle out of bedtime with these helpful hints.
What time kids need to hit the sack depends on a couple of factors, namely age and when their day starts. General health guidelines suggests that babies under one year sleep 16-18 hours a day, while toddlers and preschoolers need between 10-13 hours of sleep, including a nap. Elementary school-aged children need about 10 hours of shuteye. Once in their teens, kids still need plenty of rest, at least 8-9 hours a night.
Start to unwind 30-60 minutes before bedtime. Turn off the computer, put away noisy toys, shut off the television. Learn what relaxes your child: a warm bath, reading together, listening to soft music or working a puzzle. Encourage older children to disengage from cell phones, the Internet and homework well before lights out.
Create a soothing, comfortable bedroom setting. Provide a nightlight or reading lamp to keep lighting soft and dim; keep toys, books and stuffed animals from cluttering the bed; layer bedding so children are warm or cool enough; eliminate TVs and computers from bedrooms.
Develop a routine. Preparing for bed may include several activities, such as brushing teeth, bathing, changing into pajamas, laying out clothing for the next day, saying prayers, picking up toys, reading, etc. Determine what activities your routine will include and in what order. Once kids are old enough, a chart or list can help them perform each task independently.
Create a special tradition. Bedtime is the perfect opportunity to remind little kids of how much they are loved or stay connected with older kids. Some parents snuggle at bedtime, while others share a favorite lullaby or story. A few other ideas: pray together, burn a CD with a special collection of songs, exchange “favorite part of the day” with each other, make up a silly bedtime rhyme.
Consistency is the secret of a successful bedtime routine. Pick a time and stick with it, even on weekends or holidays. Flexibility is important, but any inconsistency opens the door for kids to argue for another exception.
While it may take a couple of weeks to implement a new bedtime routine, the payoff is well worth the effort.
by Maria Connor
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