At the end of a long day the last thing we need is our child putting up a fight to go to bed. When we can send our kids to sleep after having some special time with them, we are all set up for a more restful night’s sleep. Here are our tips to help take the stress out of your bedtime routine.
1. Make a PLAN. 
Have a game plan in mind. Make sure you start the bedtime routine 20-30 minutes before you want them to be in bed to fall asleep. When you are clear on your expectations, you can be a better leader. Visual routine charts can be helpful in guiding your child through the steps of the bedtime routine.
2. PREPARE.
Set the stage and environment for sleep. The bedroom should be a calm and dark sleep space. Some families choose to remove access toys and distractions, dim the lights, and play calming instrumental music to help set the stage for wind down time. Pjs should be accessible, water bottle full, toothbrush and toothpaste easy to reach – think ahead on what other things your child may need before they are in their room for the night.
3. Allow children to PARTICIPATE
How can your child gain control through the routine? Providing choices throughout the bedtime routine gives your child a healthy sense of control and power. This makes them less likely to seek it out when it’s time to turn off the lights. This is as simple as this book or that book? One book or two books? These pants or those pants?
Smart parents allow children to physically participate in a visual routine chart where they move through the steps of the routine, and are prompted independently as to what is next.
4. Make it PREDICTABLE.
Select around 5 things you do daily before sleep to make the routine predictable for your child. This repetition helps your child feel secure and calm. Their body can relax for sleep when their mind is at ease.
5. Make your child a PRIORITY.
Spend 5-10 minutes 1:1 with your child before they doze off doing something they enjoy – singing a favorite song, reading a book, a back rub, are some of our family’s foolproof calm down rituals.
A calming bedtime routine is the first step in creating a great night’s sleep. Help your little one get the sleep they need with a great routine. Trying to incorporate slow, low key activities into the evening is far more helpful and effective for a great night’s sleep than screen time. The blue light from screens can restrict the production of melatonin, making it hard to fall or stay asleep.
Sweet Dreams,
Kristin