Establishing A Bedtime Routine
Setting a time for bedtime is difficult because every child is different but aim for earlier rather than later or the child may become irritable.
A regular bedtime routine is essential to establish good habits and makes children feel secure. They will only sleep if tired so it is vital that your child gets enough exercise and activity during the day.
The child's bedroom should be restful and relaxing with pastel colours and non- stimulating toys around the bed. TVs and computers should be in a different room.
Children should eat their tea time meal no less than one and a half to two hours before going to bed. Eating with the rest of the family is beneficial socially but this isn't always possible if the family evening meal is eaten quite late.
A child who has been in trouble during the day needs to know that they are forgiven and that they are loved.
Warn your child that bedtime is approaching then follow the same routine so that they feel safe and secure. Obviously there will be times when the normal routine can't be followed but try to keep to it as much as possible.
Bedtime routine
1. Sitting in a warm bath with toys and bubbles will relax a child. Playing gently will help them to feel drowsy.
2. Being wrapped in a large soft towel and cuddled will make them feel loved and secure as will talking to them in a soothing voice.
3. Make sure that nightclothes are loose and comfortable, not too small or with tight elastic or fussy necks.
4. A final drink of warm milk will also make them feel drowsy. A small plain biscuit could be eaten just to stop them waking up hungry in the night.
5. Teeth should be cleaned thoroughly.
One favourite teddy or soft toy is enough for a child to cuddle. Surrounding them with lots of different ones will restrict their movement and make them hot.
Make sure that bed linen is not too heavy.- use light blankets or a duvet. Too many blankets can make your child overheated. A warm hot water bottle with a cover may be needed in winter.
A little bit of restful music could be played while the child is getting ready for bed. A small nightlight is comforting.
Get them snuggled down and then spend a little time reading a story to them or listening to a story tape.
When you've finished and they are drifting off to sleep say goodnight and leave.
Related Tags: sleep, children, kids, bedtime, rest, story, bedroom, drink, routine, establish, importance of, good, bath, tired
Denise Chadwick is the author of seven stories published on a children's bedtime story CD that is specially designed to relax youngsters and encourage restful sleep. Visit www.dreamtimetales.com for more articles on helping children sleep better and tips on how to improve their bedroom.
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