Bedtime routines: Repeat, repeat, repeat

There are times in every family’s life when predictability goes down, sleep schedules are disturbed, and formal bedtimes go out the window — which can make sleep issues flare and frustrations rise. So, you won’t be surprised to hear that one of your sleep strategies should be: consistency, consistency, consistency (whenever possible).

Kids can feel overscheduled during the day just like adults (but without the emotional tools to handle feeling overstimulated). Helping your child transition from structured daily activities to the simplicity of a predictable sleep routine can be really helpful. Routines help regulate your child’s body rhythms, so their body can expect sleeping and waking at regular times.

Set a bedtime and (try to) stick to it

The first key to consistency is your child’s regular bedtime. As often as you’re able, try to help your child fall asleep around the same time (and in the same environment). On those nights where it’s just not happening, all is not lost! Just log it in a sleep diary and try again the next day.

Create a predictable wind-down routine

Your child’s regular bedtime process will start a bit earlier, with their regular wind-down time. Maybe they always have a bath, and that signals that they’re on the road to bedtime. Or, an evening snack, glass of milk, or light snack. Try to find something you can do daily, so it becomes predictable.

Build in connection

Spending quality time together before bed can make bedtime something your child actually looks forward to. What are some calming things you and your child can do together each night? Read a story in bed? Snuggle? Take turns sharing about your day? Tuck in stuffed animals?

Keep it simple

The before-bed routine doesn't have to feel like cooking a complicated recipe to work. Our advice? Keep it simple. Choose one or two things you’re likely to be able to do over and over. Also, if you already have a routine that’s working, that’s great! No need to switch it up.

Adjust for transitions

Big changes like starting kindergarten, going back to school after summer break, or moving can throw off your child’s sleep cycles. You might want to experiment with adding a daily nap or an extra hour of sleep while they’re adjusting to any big changes.

Troubleshooting

• If you have more than one child, your younger one might resist the bedtime routine when they see their older sibling staying up later. As tough as this can be, try to stick to the different bedtimes. Let your younger child know that as they grow, their body will need a different amount of sleep — when they’re older, they’ll go to sleep later, too!

• Sleep needs can shift often during the preschool/kindergarten range, so if the bedtime you’re trying to stick to doesn’t seem to be working, you can always try shifting it over time to be earlier or later.

The takeaway

Bedtime routines don’t have to be the exact same every night — we know that’s an impossible order. But, the more predictability and consistency you can offer, the better. You can start turning bedtime from a power struggle towards a time of closeness and connection.