How to create a good bedtime routine?
If you have a baby between one and three years old and haven't yet implemented a bedtime routine, now may be a good time to create one. According to the American Academy of Sleep Medicine 's Bedtime Routine Improves Sleep In Infants And Toddlers, Maternal Mood study , parents who implemented a bedtime routine noticed an improvement in their babies' sleep and were able to help their children fall asleep more easily and sleep longer.
When is a good time to put your baby to sleep ?
Neither too early nor too late
Expecting your toddler to sleep from 7:00 p.m. to 7:00 a.m. is probably asking too much. On the other hand, putting him or her to bed at 9:30 p.m. is probably too late.
It is advisable to be guided by your little one's sleep signals to identify the best time to put him to bed at night. An appropriate time at this age tends to be between 8:00 and 8:30 pm, with lights out no later than 8:30 pm.
Recognizing sleep cues
If you see your baby struggling to sleep , it could generally be a sign that bedtime is too late . Conversely, if you put your baby down too early, your little one may not show any signs of tiredness and may struggle, for about 30 to 60 minutes, to fall asleep.
Another sign is when your child has trouble waking up in the morning . This could be an indicator that your child's bedtime is too late, even if they show signs of being tired at bedtime.
To implement a good schedule, try changing your routine 15 minutes earlier or later every two or three nights until you reach your new bedtime.
How to make bedtime easier ?
Obstacles to putting your baby to bed
Overexcitement, discomfort, fatigue, as well as not recognizing sleep signals and an inappropriate schedule, can cause problems when sleeping. One of the best ways to overcome these obstacles is to work on the positive aspects of sleep during the day.
Positive reinforcement throughout the day
To make bedtime easy, make sure your little one gets plenty of sunlight, fresh air, and outdoor play when possible. Eating a healthy diet and keeping up with his nap time will also help him sleep better at night.
Achieving a good relationship during the day, meaning no challenges or too much anger, is equally important. This helps your baby to be more cooperative when it's time for bed.
Tips for a good bedtime routine
The pre-sleep routine (30-60 minutes)
As night approaches, give your child some cues that bedtime is coming:
- Dim the lights in the house.
- Play quietly (without overly stimulating games).
- Turn off the television.
- Play white noise in the background before putting him to sleep.
The bedtime routine (20-30 minutes)
Every family has its own bedtime routine for their children. The key is to make your routine calm, loving, and consistent , which will greatly improve your baby's sleep.
At this age, you can implement a routine of just three steps , for example:
- Give him a bath.
- Perform a massage
- Ends with a lullaby
Some things that can help in the process
- Dim the lights in the room.
- Adequate room temperature (between 18º and 21º C)
- Use a pleasant scent (a drop of lavender oil on the mattress)
- Place a small night light .
When inviting your little one to take a bath or go to bed, use positive phrases instead of giving orders. This makes a difference in how he or she reacts at bedtime.
For example, instead of: “Come on, put your toys down and go take a bath,” you can say: “How do you want me to take you to the bathroom? Walking or carrying you?” or “Your toys are telling me they want to watch you take a bath, let’s invite them over.”
All of this can make it so that when it's time to go to sleep, the moment flows instead of being a battle.
If you and your baby are experiencing difficulties with nighttime sleep, you can schedule an express consultation to help you implement a good bedtime routine.
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