Snuggles, blankies, and lullabies. If only bedtime was as peaceful and sweet as the things we would associate with it. The true stories of bedtime involve raucous baths followed by naked banshees refusing to put on pajamas. When parents finally wrangle those rascals into bed, the negotiations begin. They beg for just one more book, but they really mean ten. They stare at you with their big doe eyes pleading for a few more cuddles. Or they whine and whine and whine so long that parents finally give up and give in. Sure, keep that light on for “five” more minutes if it means I can hide in my room and drink that glass of wine I’ve been dreaming about all day. Or is that just me?
Real life bedtime is a dance and in many households, the children are the ones leading. With school on the horizon, there is no better time to get back into a healthy bedtime routine. Our experts at Wolfson’s Children’s Hospital reminded us how much sleep children of different ages need. Sleep, make that enough sleep, is so important. According to a study by the American Academy of Pediatrics, inadequate sleep has a profound effect on a child. Children getting less than the recommended amount of sleep are more at risk for being overweight, depressed and underperforming academically! Conversely, if they get enough sleep they have an increased ability to regulate their emotions and alertness.
Check out our guide to beating the bedtime blues!
1. Make A Plan :: Following a routine like taking a bath then brushing teeth, picking out pajamas, selecting a book etc… before crawling into bed helps us to neurologically hardwire children (and adults!) for sleep. Our brains start to catch on to the bedtime patterns, and these simple events begin to signal the brain that sleep is coming.
2. Let Children Participate :: Everyone even kids wants to feel like their opinion matters. Parents need to lead the bedtime dance but let the kiddos pick a couple of the steps like choosing their pajamas and a book. Establish guidelines from the start about how many books to read because that’s a common stall tactic. Allow them to keep the extra books in their bed to avoid the fight if need be. Set a timer for how long they have to pick out their pj’s but make it fun by giving the play-by-play commentary with a toothbrush microphone.
3. Allow Ample Time :: This is an important one. If you or the kids feel rushed, things go downhill fast. In our house, we allow thirty minutes for the bedtime routine. Little ones move slow, ask a million questions, will try to stall, get the giggles, etc… expect it (and enjoy it–see below). If you get a later start than you had hope, don’t freak. You could try to shorten the routine, but it’s six one way half a dozen the other. If you omit something and it causes a hissy fit when it’s all said and done you may not have “saved” any time.
4. Enjoy Yourself :: Set your family up for success with a positive attitude. Children feed off a parent’s mood. Going into the bedtime routine stressed or irritated will help nothing. Simply telling your kiddos that you can’t wait to read a book with them or snuggle with them can go a long way. Tag team with your significant other if possible. One does the bath and the other handle teeth brushing and come together for book reading. Small breaks can help when you’ve had a long day either at work or home with the kids.
5. Stick To It :: When it comes to bedtime, consistency is the key to success. As moms know, children respond better when they know what to expect. Treat bedtime as a ritual that begins and ends the same way every night. After school activities may force your routine to be a bit different on certain days but as long as your routine is consistent for those nights of the week, it is still a ritual and children can know what to expect.
*Obvious Disclaimer :: This will not be easy! Why do we doubt ourselves if our parenting requires a little extra work? Establishing bedtimes is a rite of passage for all parents. It is us versus them. Survival of the fittest. Parents need to remain committed to the cause even in the face of a struggle. Expect your child to resist. It may seem easier to give in, throw them an iPad so you can have some peace but remain strong. Habits are created around the 20-day mark so stay the course. Don’t be discouraged. Don’t be deterred. We are all in this together and getting quality sleep is important for all of you!
