bedtime-routine-for-kids

Did you know that preschoolers need about 11 to 12 hours of sleep every day? And that includes their naptime! 

Therefore, it is important to establish a bedtime routine that will help them fall asleep and sleep through the night. 

Here are 3 bedtime routine ideas to start easing your kid into sleeping better during the night. 

3 Bedtime Routine Tips to Meet the Snooze Monster

Close your eyes sleepyhead… 

1. Establish a Wind-down period 

Include a wind-down period – half an hour before bedtime. The lull-ing period before their bedtime is important. It helps condition your little one’s inner conscious that it is time to slow down. 

You can establish a fixed routine by dimming the lights, play soft lullabies and keep your energy/tone calm. 

2. Stick to a fixed routine and time 

Stick to a constant bedtime and keep your little one’s playtimes and mealtimes consistent. Make sure that you do not schedule mealtimes/playtimes an hour before bedtime. 

3. Spend Some Time with Your Child 

Spend some time to read their favourite fairytales or talk to them about their day.

3 Tips to Counter Night Terrors

If your kid experience any nightmare, there are some ways to help them fight off night terrors and monsters lurking under the bed. 

1. Create a Night-Time Kit 

You might want to create a “night-time kit” and place it near your child’s bed for times when they get up in fear after a nightmare. The kit includes a torchlight, a favourite book or their smart device that can play their favourite music. 

Explain the kit to your little one and put it in a designated place where your little one can reach for at night. 

2. Stuffed Toys 

A favourite stuff toy or their special blanket can help them feel safe. If they do not have a special stuff toy or a blanket, you take them out and go shopping to pick out a stuffed toy, a cosy blanket or warm pillow. 

3. “Tell me all about your fears” 

Talk to your child about their nightmares and allow them to open up to you about their fears! Some parents might have the habit of lying down next to their preschoolers until they fall asleep. 

However, these tips are not permanent solutions, your child has to learn how to fall asleep independently. 

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If you are worried about your child’s sleeping patterns/ habit, you might want to talk to your doctor. The key point is to establish healthy bedtime routines so that your child can sleep better and grow healthily!

An hour or so before their bedtime, consider limiting your little one’s screen time usage. Make sure their bed is used only for sleep – and not watching TV/ playing. Take some time to tuck your little one to bed and use a low, calm tone to talk to them.

Reference List:

  1. “How to Design a Nighttime Routine.” Sleep.org, 23 Jan. 2020, www.sleep.org/articles/design-perfect-bedtime-routine/.
  2. “Perfecting Your Child’s Bedtime Routine.” Sleep Foundation, 30 Apr. 2020, www.sleepfoundation.org/articles/perfecting-your-childs-bedtime-routine.
  3. MacMillan, Carrie. “Kids and Poor Sleep: A Habit That’s Breakable.” Yale Medicine, 3 Sept. 2019, www.yalemedicine.org/stories/sleep-training/.
  4. “Sleep and Your Preschooler (for Parents) – Nemours KidsHealth.” Edited by Rupal Christine Gupta, KidsHealth, The Nemours Foundation, Aug. 2014, kidshealth.org/en/parents/sleep-preschool.html.