Children thrive on routine. They learn what to expect. Their body develops a body rhythm and as they approach sleep time, their brain releases sleeping chemicals.
Their night time routine just needs to be a consistent pattern. It does not need to be strict with exact times, but have a predictable flow.
An example of a night time routine:
Pack away toys/belongings
Dinner
Shower/bath
clean teeth
Read story together
White Light Sleep Tight Visualisation, click here to check it out.
Individual reading in bed (as they get older)
Sleep time
Other helpful tips:
*If there is a change in the routine for example you are out late for dinner. On the way home I talk through what is going to take place when we get home. For example “it will be too late tonight for showers and reading. When we get home you will get into your pajamas, clean teeth, and we’ll do white light sleep tight, then sleep, ok”.
*Reduce the lighting in the house, only have needed lights on. Low lighting releases sleeping chemicals in the brain.
*No screens one hour prior to sleep is a standard recommendation for everyone, however it is even more important if your child has difficulty going to sleep.
*Create a relaxing environment for sleep. Ideas are to turn off the TV, reduce lighting, play relaxing music, talk softly.
