{"id":6883,"date":"2024-09-27T21:56:09","date_gmt":"2024-09-27T21:56:09","guid":{"rendered":"https:\/\/bettersleep.org\/?p=6883"},"modified":"2024-10-20T21:56:23","modified_gmt":"2024-10-20T21:56:23","slug":"establishing-a-bedtime-routine","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/","title":{"rendered":"Establishing a Bedtime Routine"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">Establishing a Bedtime Routine: How to Help Your Kids Sleep Better<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">One of the biggest challenges in parenting is establishing a consistent bedtime for your child. To make your evenings smoother, consider creating a bedtime routine!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that children benefit from a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6587181\/\"><span style=\"font-weight: 400;\">bedtime routine<\/span><\/a><span style=\"font-weight: 400;\"> in several ways: language development, literacy, child emotional and behavioral regulation, parent-child attachment, and family functioning. Further, a consistent bedtime routine promotes healthy sleep for children when it incorporates activities related to nutrition, hygiene, communication, and physical contact.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bedtime routine doesn\u2019t have to be complex and it can even be fun! To make bedtime more enjoyable, we\u2019ve created a simple to follow guide for creating and maintaining a consistent bedtime routine that can help your child fall asleep more easily and enjoy restful nights. Let\u2019s dive in!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Set a Consistent Time for a Bed Routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A successful bedtime routine relies on consistency and timing. Children who go to bed and wake up at the same time every day benefit from aligning their natural circadian rhythm, making it easier for them to fall asleep. Consistency ensures that your child is getting enough sleep and waking up feeling refreshed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A recent<\/span><a href=\"https:\/\/bettersleep.org\/research\/survey-kids-and-sleep\/\"> <span style=\"font-weight: 400;\">Better Sleep Council survey<\/span><\/a><span style=\"font-weight: 400;\"> shows that 89 percent of children whose parents considered them excellent sleepers reported that their child has a consistent bedtime on at least three of five school nights. The survey also shows that children without a consistent bedtime on school nights are 3.5 times more likely to sleep poorly.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">How do you determine the correct bedtime for your child?<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start by figuring out their morning wake-up time.. Then count backwards using these<\/span><a href=\"https:\/\/health.clevelandclinic.org\/recommended-amount-of-sleep-for-children\"><span style=\"font-weight: 400;\"> guidelines<\/span><\/a><span style=\"font-weight: 400;\"> to calculate their ideal bedtime:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Babies (4 to 12 months old): 12 to 16 hours, including naps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toddlers (12 to 24 months old): 11 to 14 hours, including naps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preschoolers (3 to 5 years old): 10 to 13 hours, including naps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">School-Aged Children (6 to 12 years old): 9 to 12 hours<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Teenagers (13 to 18 years old): 8 to 10 hours<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, if your 5-year-old needs to wake up at 7:30 a.m., their bedtime should be between 6:30 p.m. and 9:30 p.m. Then, add the time you plan to spend winding down for the night, which we will cover next!<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Wind-Down Activities for Healthy Sleep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Winding-down activities signal that bedtime is approaching and can give your child a good chance for a restful night\u2019s sleep. Babies may begin drifting off to sleep after a soothing lullaby. Toddlers and young school-age children may like to play an easy family card game before it\u2019s time for bed, while teenagers may enjoy listening to music to help them relax. A warm bath can be especially effective for kids of all ages as it relaxes the muscles and raises body temperature. When they cool down, it mimics the natural drop in temperature making it easier to fall asleep.<\/span><\/p>\n<p><a href=\"https:\/\/www.parents.com\/bedtime-routine-children-8661139\"><span style=\"font-weight: 400;\">Parents magazine<\/span><\/a><span style=\"font-weight: 400;\"> suggests allotting 15 to 60 minutes for a bedtime routine, depending on your child\u2019s age and how established they are with the routine. If the evening includes a bath or shower, make sure to add a little extra time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some additional suggestions for calming bedtime activities to help your kids sleep better!<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Babies<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Short, soothing bedtime activities are good for newborns and infants because they are in the early stages of learning when to sleep. Wind-down activities may feel like a broken record at this age, but don\u2019t worry! If you think your routine is too dull because your baby prefers the same bedtime story night after night, they\u2019ll eventually learn to enjoy other things. Consider a few of these activities for your baby\u2019s bedtime routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diaper changes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swaddling or dressing in sleep sacks\/pajamas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feeding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White noise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lullabies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Books<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bath<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle Rocking<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Toddlers and Preschoolers<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Toddlers and preschoolers are typically energetic and curious, making winding down challenging for this age group. Choosing calming activities your toddler or preschooler enjoys can help them wind down quicker \u2013 without throwing a tantrum. Good activities that signal bedtime are putting away toys in their play area and brushing their teeth. Depending on their interests, you can also add these activities to their bedtime routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reading books together<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Working on a puzzle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Talking about their day<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sensory activities such as swinging or rocking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A light, sugar-free snack<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">School-Aged Children and Teens<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">School-aged children and teens have added responsibilities that can interfere with bedtime routines, such as homework, sports, time with friends, or part-time employment. Since their lives are busier, they need to turn off their minds to get a good night&#8217;s sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Particularly with teenagers, their bedtime routine becomes a bit less structured, and they can do many activities independently. Some relaxing activities to suggest include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle stretching or yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guided meditation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep breathing exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arts and crafts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Journaling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listening to relaxing music<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preparing for the next day<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may have noticed that these bedtime activities don\u2019t include screens. If your child has<\/span><a href=\"https:\/\/bettersleep.org\/blog\/managing-homework-and-bedtime-routine\/\"> <span style=\"font-weight: 400;\">screen time<\/span><\/a><span style=\"font-weight: 400;\">, consider changing the backlight to \u201cnight mode\u201d at least three hours before bedtime, and then turn it off or put it away at least one hour prior to bed. Not only does this give their eyes a break, but screens emit blue light that interferes with melatonin production, a hormone that regulates sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regarding smartphones, the Better Sleep Council<\/span><a href=\"https:\/\/bettersleep.org\/research\/survey-kids-and-sleep\/\"> <span style=\"font-weight: 400;\">survey<\/span><\/a><span style=\"font-weight: 400;\"> found that children who have access to or use smartphones before bed on school nights make up 65% of poor sleepers, and those who don\u2019t use smartphones before bed are 1.8 times more likely to be excellent sleepers.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Maintaining Your Child\u2019s Bedtime Routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how to create a bedtime routine, ensure it sticks! Remember, a consistent bedtime routine leads to healthier sleep and good bedtime habits that continue into adulthood.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Create a Cozy Bedroom<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A unique, personalized space for sleep not only signals that it\u2019s time for bed but that it\u2019s time to relax. As your child ages, you\u2019ll want to maintain a sense of tranquility by adjusting these elements of a<\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/the-ideal-bedroom\/\"> <span style=\"font-weight: 400;\">cozy bedroom<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lighting:<\/b><span style=\"font-weight: 400;\"> Room-darkening window coverings keep evening and morning light from interrupting your child\u2019s sleep. You may want to include turning off the lights in their bedtime routine because sleeping in a dark space is healthier for your child.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If monsters under the bed are a nightly complaint, a dimmer switch allows just enough light in their room so they feel safe and secure. Again, turn off or remove screens from your child\u2019s bedroom to eliminate blue lights. Yellow light, not blue or LED lighting, is recommended for bedrooms.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sound:<\/b><span style=\"font-weight: 400;\"> Shutting the bedroom door signals that it\u2019s time to sleep and blocks noise from the rest of your house. If your child has a hard time sleeping in complete silence, consider using white or brown noise from a fan, air purifier, or white noise machine.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Temperature:<\/b><span style=\"font-weight: 400;\"> A bedroom that is too hot or cold can disrupt your child\u2019s sleep. A temperature around 65 degrees Fahrenheit is ideal for most children. For babies, the<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-is-the-ideal-sleeping-temperature-for-my-bedroom\"> <span style=\"font-weight: 400;\">temperature<\/span><\/a><span style=\"font-weight: 400;\"> should be a bit higher \u2013 between 65 and 70 degrees Fahrenheit \u2013 since their bodies are still developing and they cannot regulate their body temperature.<\/span><span style=\"font-weight: 400;\">\n<p><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bedding:<\/b><span style=\"font-weight: 400;\"> As your child grows, their bed and<\/span><a href=\"https:\/\/bettersleep.org\/mattress-sizes\/\"> <span style=\"font-weight: 400;\">mattress<\/span><\/a><span style=\"font-weight: 400;\"> should grow with them. When your child is two years old or 35 inches tall, it\u2019s time to consider moving them from a crib to a regular bed. Twin mattresses are a good size for this transition, but parents are increasingly opting for full sizes that accommodate their growth and changing needs. However, if their mattress is over seven years old, it\u2019s time for a<\/span><a href=\"https:\/\/bettersleep.org\/mattress-education\/replacing-a-mattress\/\"> <span style=\"font-weight: 400;\">replacement<\/span><\/a><span style=\"font-weight: 400;\">!<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Make Adjustments as Needed<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When changing your child&#8217;s bedtime routine, remember that it may take a few days or weeks to fully adjust. A few occasions that may require adjustments include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Needing a different amount of sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Periods of stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moving to a new home<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starting or finishing a school year<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Illnesses<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Celebrate Your Child\u2019s Bedtime Routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Establishing a consistent bedtime routine for your child can be an enjoyable process, but it won\u2019t happen overnight. Feel free to experiment with <\/span><a href=\"https:\/\/bettersleep.org\/blog\/types-of-sleep-aids\/\"><span style=\"font-weight: 400;\">different times and wind-down activities<\/span><\/a><span style=\"font-weight: 400;\"> to find the best combination for your child. It will all be worth it when your child \u2013 and the rest of your family \u2013 fall asleep easier and enjoy more restful nights!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Establishing a Bedtime Routine: How to Help Your Kids Sleep Better One of the biggest challenges in parenting is establishing a consistent bedtime for your child. To make your evenings smoother, consider creating a bedtime routine! Research shows that children benefit from a bedtime routine in several ways: language development, literacy, child emotional and behavioral [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":6884,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-6883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bedtime Routine | Better Sleep<\/title>\n<meta name=\"description\" content=\"Discover how to establish a consistent bedtime routine that helps your kids sleep better. 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Explore proven strategies for creating a calming environment and improving sleep quality.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-27T21:56:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-20T21:56:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2024\/10\/jonathan-fink-Sa1z1pEzjPI-unsplash-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kelly\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:site\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kelly\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\"},\"author\":{\"name\":\"Kelly\",\"@id\":\"https:\/\/bettersleep.org\/#\/schema\/person\/7d839393f60c8dc32cbe04fc1b467496\"},\"headline\":\"Establishing a Bedtime Routine\",\"datePublished\":\"2024-09-27T21:56:09+00:00\",\"dateModified\":\"2024-10-20T21:56:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\"},\"wordCount\":1377,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/bettersleep.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bettersleep.org\/wp-content\/uploads\/2024\/10\/jonathan-fink-Sa1z1pEzjPI-unsplash-scaled.jpg\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\",\"url\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/\",\"name\":\"Bedtime Routine | Better Sleep\",\"isPartOf\":{\"@id\":\"https:\/\/bettersleep.org\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/bettersleep.org\/uncategorized\/establishing-a-bedtime-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bettersleep.org\/wp-content\/uploads\/2024\/10\/jonathan-fink-Sa1z1pEzjPI-unsplash-scaled.jpg\",\"datePublished\":\"2024-09-27T21:56:09+00:00\",\"dateModified\":\"2024-10-20T21:56:23+00:00\",\"description\":\"Discover how to establish a consistent bedtime routine that helps your kids sleep better. 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