Tag Archives: bedtime routine

Just Go to Sleep: Strategies for Improving Sleep Habits in Your Family

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We all know sleep is important for maintaining a healthy, happy lifestyle. Unfortunately, sleep doesn’t always come easy, even to children. Some children, especially those with sensory processing issues and other difficulties, struggle to get to sleep and remain asleep through the night. What’s more, chances are, if your child isn’t sleeping, you aren’t either. The result is a cranky, sleep-deprived child and a cranky, sleep-deprived adult. Here are some strategies for improving your child’s “sleep hygiene,” or habits that promote healthy sleep.

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Sleep Success: Establishing Effective Bedtime Routines!

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Sleep is the best regulation for your child! We need sleep each night to recharge our bodies and minds. Sleep is just as important as a balanced diet and physical activity, it affects our safety, as well as our memories, moods, behavior, and learning abilities. Establishing effective bedtime routines allow your child to develop self-soothing skills which they will benefit throughout their childhood and adult life.

Consistency is key! Children thrive from a structured and predictable routine they can anticipate. Decrease and remove all electronics before dinner to spend quality time with your child during their bedtime routine.

Try these bedtime tips to set your child up for sleep success:

  • Bath/Shower/ ”Tub Time”: After eating dinner, transition your child to a bath, get creative and try new things to make the bath enjoyable for you and your child (i.e. glowsticks, cups, or toys). A bath is a great way to end the day and allow your child relaxing sensory input. After the bath, you can apply your child’s favorite lotions, pajamas, and tooth brushing.
  • Books: Read new and favorite books WITHyour child each night. When reading stories, point to different objects and items on each page. Talk about the book and identify new items you see and explain what it is to your child. Ask your child questions about the book to increase your child’s cognitive skills and language development.
  • Set the Mood:
    • “Lovey”/Self-soother: If your child is still nursing or takes a bottle at night, use this as a great opportunity to bring your child’s “Lovey” with them on your lap, sing lullabies with your child, or talk to them.
    • Atmosphere: You know your child best! Does your child like to be swaddled, in a sleep sack, or do they not like to be covered with heavy blankets? Sleep occurs best in a colder room. Have the room dark with only a dim light on for reading and soft music playing or a natural white noise (e.g. fan). Sing lullabies with your child and tuck them in.

Sweet Dreams!

Kelly Scafidi, MSW, LCSW, DT
Licensed Clinical Social Worker
Developmental Therapist

Creating a Routine for your Toddler’s Bedtime

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By Marissa Palmer, MSW, LSW, DT

bedtime

Who needs a bedtime routine?

After a full day of playdates, climbing on furniture, sloppy mealtimes, and energetic chatting, who needs help to fall asleep? The answer is everyone. You’ve probably created a routine for yourself without realizing it. Do you typically brush your teeth, check Facebook one last time, watch a favorite show, and kiss your partner goodnight? Knowing what to expect allows your body to relax and prepare for a successful night of sleep. Let’s create a routine for your child as well!

How do I construct a bedtime routine?

1.) Think about what you already do with your child at night. Do you typically have bath time, read a book, brush teeth, or sing a song?

2.) Jot down 4-5 ideas of activities you’d like to include in your schedule.

3.) Reflect on your child’s current bedtime. Does he start rubbing his eyes at 8:00pm? Is he staying up until 10:30pm while jumping on his bed? Start the routine approximately 30 minutes before your ideal bedtime. If you want lights out at 8:00pm, begin at 7:30pm. Please refer to the sleep chart for the appropriate amount of evening sleep for your toddler.

Learn more about your child's needs based on their age group at www.Parents.com

Learn more about your child’s needs based on their age group at www.Parents.com

4.) Choose 3 or 4 of the activities you wrote down and put them in an order that makes sense for you and your family, along with what time you would like it to occur. For example:

7:30pm: Bathtime
7:45pm: Brush teeth
7:50pm: Read a book
7:58pm: Sing the bedtime song

5.) Document your schedule, place it somewhere visible, and follow the routine!

I did it! Anything else I should know?

Consistency is key. By sticking to the routine, your child will quickly learn the schedule and begin to thrive at his or her own bedtime! Children are comforted by boundaries and consistent expectations. The more you follow your own schedule, the more successful it will be.

Imitate nature in your own home. Keep the lights dimmed, the sounds soothing, and electronics to a minimum. Lights from phones, televisions, and computer screens have been shown to disrupt sleep in children and adults.

If you continue to struggle with your child’s sleep, consult your child’s pediatrician or contact the team of Social Workers at Playworks Therapy, Inc.