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15. Top Tips for a Bedtime Routine

“I want to go to bed”- said no child ever!

Bed times are often a battle while for some others getting off to sleep is the problem. Whatever your issues we have some positive tips to get back on track with your child’s sleep routine.

  • Thick curtains or a blackout blind can really help getting children off to sleep and hopefully sleep in later.
  • Stories, reading or a guided relaxation are great for getting children to unwind and get off to sleep.
  • Some children will need an hour to relax before bed, ideally this means no electronic devices.
  • Discuss their bedtime routine with them, by planning it together with them they are more likely to except the routine.
  • Make sure their basic needs have been met, if they are hungry, or thirsty they may take longer to go to sleep.
  • Think about timing, if children get over tired, they may struggle to get off to sleep. If you need to change their bedtime do it gradually by ten minutes each time, if you change it too drastically, they will struggle to get to sleep.
  • Think about lighting, not just as they go to sleep but the half an hour before bed. Lower lighting will really help them to wind down to sleep.
  • A common issue with younger children is separation anxiety. Obviously, a favourite toy is good for comfort, but if they don’t have one, popping back in to check on them will often be enough for children to feel settled enough to go to sleep. Initially you might need to do this several times but often you can leave longer between visits once they realise you actually come back.
  • Some children will benefit by having their feet to the bottom of the bed and body to one side of the bed, this is because their sensory system feels lost in the middle of the bed, equally some children settle better being tucked in.
  • Try not to complain when they have bad nights or use phrases like “You’re always naughty before bed”. This will make them live up to the label and don’t have to try. Instead ‘catch them being good’ and praise them for the good nights.
  • While some children find a bath calming, generally most children will find baths exciting and will find it hard to get to sleep after a bath. Consider changing bath time to an earlier time.

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You can contact us or email us with your parenting questions at info@sharingparenting.com and give us a call for confidential advice on 07867 568339.