Getting your children to bed at night can be a frustrating and stressful experience. Getting your kids to sleep can be challenging, from bedtime battles to early morning wake-ups.
However, there are ways to make the process easier and less stressful.
These tips are easy to implement and will send your children to dreamland in no time. With these ideas, you can simplify your children’s bedtime routine and make the whole process more enjoyable for everyone involved. So, let’s get started and get your children to bed without all the stress and struggle!
Make sure the bedroom is relaxing
Your child’s bedroom should be the most relaxing place in the entire house.
A bedroom full of toys, clothes, and books is not the most relaxing environment. Ensure that the bedroom is a place where your child can completely relax and not be distracted by their toys and games. Design the storage, so it is easier to put away toys – this will make creating a relaxing environment easy.
Chances are that your child might spend the first part of their life sleeping in your bedroom, so make sure it’s clean and tidy. Get rid of any clutter, and remove anything that is not necessary. A specialist storage bed with extra emphasis on storage space can be a huge help.
This will help the area feel more like a relaxing space. When the room your child sleeps in has dim lights, is clean, clutter-free and relaxing, bedtime will be easier. Your child can fully relax and unwind at the end of the day.
Establish a calming bedtime routine
Once you’ve tackled the environment, it’s time to create a routine.
A calming bedtime routine is the first step towards helping your children get to bed without stress or struggle. A bedtime routine should include several simple activities that help your child wind down and transition into sleep.
These activities should include reading, brushing teeth and taking a bath. Be sure to choose appropriate activities for your child’s age and developmental level.
The bedtime routine doesn’t have to be overly complex, but it should be consistent.
Limit noises and distractions
Noise and disturbances can cause stress or anxiety for your child.
Whether it is outside noises such as traffic, construction, barking dogs, or inside noises such as TV, music or even a boiler or radiators, noises and other distractions can disrupt their routine and make it harder for them to settle.
Not all noise is bad, though. White noise can often help to soothe and relax your child.
Make sure your child’s bedroom is as quiet as possible, and it should help your child fall asleep sooner, stay asleep for more extended periods, and maybe even sleep through the night.
Aim for consistent bedtimes
Having consistent bedtimes will make it easier to help your child fall asleep quickly. Consistent bedtimes will also help you know what your child needs in terms of sleep and how much they need.
Bedtimes don’t have to be exact, but they should be as consistent as possible. You don’t want bedtimes to vary by a couple of hours daily.
Inconsistency will make it more challenging to help your child fall asleep.
Avoid screen time before bed
Screen time can be a helpful way to get your children to unwind.
However, it can also cause your child to stay up longer and have difficulty falling asleep. This can make it more difficult for your child to fall asleep quickly, even with a consistent bedtime routine.
Keep your child away from screens for at least an hour and a half before bed. This will give your child enough time to unwind at the end of the day.
Encourage a warm drink and bedtime snack
Children, especially young children, need to eat more than we might realise. Eating a light snack or having a warm beverage can help your child unwind from the day and transition into sleep more easily. Avoid anything with unnatural sugars, but something like a banana works well.
A bedtime Horlicks is also helpful and comforting if your child is older than 12 months.
Read books before bed
Reading books before bed can be a relaxing way to end your child’s day. It can also help your child to unwind from the day and transition into sleep.
If selected correctly, a story can also put your child into a positive mind before sleep. This can encourage helpful dreams.
Allow for occasional flexibility
Bedtime struggles are common for many parents. If you follow these tips, you may find your child struggles with bedtime. Don’t get stressed out. Try to remain calm, and offer relaxed flexibility.
Your child may be going through a phase where they need to adjust to the new bedtime routine. Remember to remain calm and patient when your child struggles with the bedtime routine. Your child can sense your stress, and it is unhelpful.
Children’s bedtime FAQs
Why is sleep important for kids?
Sleep is vital for a healthy lifestyle. Children who get regular and adequate sleep have improved behaviour, better attention spans, and are physically and mentally healthier.
Not sleeping enough can lead to high blood pressure, anxiety, depression and even obesity.
Do children need strict bedtimes?
Allow for a little bit of flexibility but try to be as consistent as possible to avoid extra challenges. 15 minutes on either side of bedtime should be fine.
What time should children go to bed?
Every household is different, and many pressures can impact what time a child should go to sleep. For example, your child might have a later bedtime if you work late. The critical thing to remember is that the routine should be consistent.
What time should kids wake up?
The answer to this depends entirely on what time the child goes to sleep. See the below answer about how much sleep a child needs.
How much sleep do kids need?
According to kidshealth.org, infants need 12-17 hours of sleep per 24 hours. Toddlers should aim for 11-14 hours of sleep. Preschool children should sleep 10-13 hours a night, and school-age children should get 9-12 hours of sleep.
The bottom line
Getting your children to bed at night can be challenging and stressful, but if you implement these tips, everyone can get to bed faster and more easily and get healthy sleep.
If you are concerned that you’ve tried everything and are still having sleep problems, the NHS has a lot of resources available with information about how to get your children to sleep.