Bedtime is one of my favorite times of the day as a parent. The bedtime routine I have with my 10-year-old is relatively the same as when he was 2, he just does more on his own. Our routine is about an hour, but we are flexible. He has a bath or shower, depending on what he wants that night. Next, we have a snack of banana or toast and milk. Teeth brushing time is next and then he heads to bed. When he was younger I read to him, but now he enjoys reading on his own. He reads for about half an hour, sometimes more if it isn’t a school night. Then we say our prayers and lights out. Yes, it takes about an hour, but it is important to have a routine.
The American Academy of Pediatrics, in their “Guide to Your Child’s Sleep” book states that “it’s almost impossible to overstress the importance of a calm, orderly bedtime routine.” It helps them to know what is going to happen and their body adapts to the cues. They start relaxing after a bath and their body begins to wind down. We asked you about your bedtime routines and here are ten ideas to help have a peaceful bedtime.
1.Bath time: Bath time is a common way to start the bedtime routine. It’s a great way to transition from playtime to pajamas, and just to wash off the day and start fresh for the next day.
2. Snack time: A small snack helps kids fill their tummy just enough to help them sleep through the night.
3.Brush your teeth: This is an important part of any night time routine. Children need to learn to care for their teeth, so if they start making it a habit when they are young, more than likely they’ll continue when they are older.
4.Reading: Reading is a great way to wind down. Children of all ages love someone reading to them. It is important to read with children so they’ll continue to read when they are older.
5.Massage: One parent said her children loved to have their back, head/ears/hair, arms and legs massaged at bedtime. Many children are not given enough touch during the day and gentle safe touch is important to well being and connectedness. Thanks to our friends at Blue Skies Exploration Academy for this tip.
6.Singing: Many parents sing good night songs to their kids. Children love to hear their parent’s voices. A good night song can be a memory that lasts a lifetime.
7.Snuggles!: This could be similar to a massage, but the idea is that you just lay with your child or rock them. Being physically close to someone who is calm helps a child calm down and prepare for sleep.
8.White Noise: This is something many parents have found useful. White noise can be in the form of an app or an air machine. It helps block out other noise and induces sleep.
9. Lower the Lights/Turn off Stimulus: This may seem unnecessary to mention, but it’s important to lower the lights, turn off the TV, iPad, electronic instruments that stimulate.
10. Say “Goodnight”: It’s important to say “Goodnight,” give loves/hugs/kisses or whatever you may do in your family, and say “I Love You.” It closes out your routine with comfort and love, and is something your children will pass on to their kids.
