Healthy Bedtime Routine for Children: What to Do and What to Avoid

A good bedtime routine is crucial for ensuring that children get restful sleep and establish healthy sleep habits. Whether you have an infant, toddler, preschooler, or even a pre-teen, establishing a consistent bedtime routine can make a big difference in promoting healthy sleep. Here’s a guide on what to do and what to avoid before bedtime to help your child sleep better.

What to Do Before Bedtime:

Establish a Consistent Bedtime Routine:

A bedtime routine includes all the activities you do with your child before they go to bed, such as bathing, changing into pajamas, brushing teeth, and reading a bedtime story.

Research shows that reading a bedtime story can enhance your child’s performance in school. Following a consistent bedtime routine can also help reduce tantrums and behavioral problems.

The goal of a good bedtime routine is to create a predictable set of activities that help your child prepare for sleep—so they can sleep independently. If they wake up during the night, they should be able to go back to sleep without additional help.

Set a Regular Bedtime:

It’s important for bedtime to be consistent every day, even though it may be challenging initially. Consistent bedtime routines help children fall asleep faster and sleep more deeply.

Start the routine at the same time each day (e.g., bath, pajamas, story, then sleep).

Encourage Tooth Brushing:

Brushing teeth should be a part of the bedtime routine. Start when your child’s first tooth appears (around 6 months old).

Use a very small amount of toothpaste (about the size of a rice grain) for children under 3 years old, and increase the amount when your child reaches 3. Be cautious about children swallowing toothpaste, especially before they can spit.

Offer Limited Choices:

While your child can’t decide when to go to bed or how long the routine will last, you can give them some control over bedtime. For instance, let them choose between two sets of pajamas or pick out a book to read.

This helps avoid arguments and also fosters independence in your child.

Prepare the Sleep Environment:

Make the room dark enough to promote sleep. Blackout curtains can be helpful, especially in the summer when daylight lasts longer.

Some children may prefer a dim nightlight, especially if they are afraid of the dark. Ensure that it is not too bright.

Comfort Objects:

A comfort item such as a stuffed animal or blanket can provide reassurance to children, especially if they are over one year old. However, avoid any soft objects in the crib or bed for babies younger than one year to reduce the risk of suffocation or SIDS (Sudden Infant Death Syndrome).

What to Avoid Before Bedtime:

Avoid Stimulating Activities:

Avoid engaging in activities that are too stimulating, such as active play or screen time, at least 30-60 minutes before bedtime. Playing video games, watching TV, or using electronic devices can make it harder for your child to unwind and fall asleep.

Avoid Creating Sleep Associations:

Don’t create sleep associations that make your child dependent on external factors to fall asleep, such as rocking them to sleep or playing music. These habits can make it difficult for your child to self-soothe and fall back asleep on their own if they wake up in the middle of the night.

Don’t Drag Out Bedtime:

Set limits and be consistent with bedtime. Avoid letting your child extend the bedtime routine by asking for extra stories, snacks, or bathroom breaks. Children may also suddenly remember they have schoolwork to do or want more attention before bed.

Address any concerns before starting the bedtime routine so you can stick to the planned bedtime.

Avoid Caffeine:

Don’t give your child caffeine-containing drinks such as soda or tea, especially in the hours leading up to bedtime. Caffeine is also present in some foods like coffee-flavored ice cream or chocolate, so be mindful of that too.

Common Reasons for Babies Waking Up at Night and How to Handle Them:

Hunger or Thirst:

If your baby is still in the nursing or bottle-feeding stage, they may wake up due to hunger or thirst. Make sure to feed them a proper meal before bedtime to ensure they stay full throughout the night.

Dirty Diaper:

A wet or dirty diaper can cause discomfort and wake your baby. Change the diaper before putting your child to bed, but avoid making diaper changes part of the bedtime routine if your child is already asleep to prevent waking them unnecessarily.

Teething Pain:

Some children wake up due to the discomfort of teething. You can use teething rings or pain relievers (recommended by your pediatrician) to help soothe your child’s discomfort.

Need for Comfort or Security:

Your child might wake up feeling insecure or anxious, especially in a new environment. Comforting them and providing reassurance, such as with a favorite stuffed animal or blanket, can help them feel secure and go back to sleep.

Additional Tips to Improve Sleep Quality:

Consistency is key to a successful bedtime routine. Doing the same activities every night before bed helps your child associate these activities with sleep.

Patience is important, especially when starting a new bedtime routine. It might take time for your child to adjust, but consistency will lead to better sleep over time.

Fixing bad sleep habits early is beneficial, as children who struggle with sleep in infancy or toddlerhood are more likely to continue having sleep issues later. Starting good habits early on helps prevent future sleep problems.

By following these tips and establishing a healthy bedtime routine, you can improve your child’s sleep quality, making their nights (and yours) much more restful and enjoyable!