A Safe Bedtime Routine Creates Calm at Bedtime
For many families, bedtime can be a vulnerable time of day. Tiredness, impressions, and separation can weigh heavily on the child, which is why a fixed and recognizable bedtime routine can be a great help. A good bedtime routine creates security, calm, and predictability and gives the child the best conditions for finding peace and falling asleep.
An important part of the bedtime routine is a fixed bedtime. When the child goes to bed at roughly the same time every evening, it helps the body develop a healthy circadian rhythm. This can make it easier for the child to fall asleep and wake up more rested. Therefore, it's a good idea to be as consistent as possible – including on weekends – so the child's internal clock isn't disrupted.
Activities and rituals create security and familiarity.
About half an hour before bedtime, it can be helpful to start winding down in the home. Dimmed lighting, calm voices, and absence of screens send clear signals to the child that the day is coming to an end. Light from screens can affect the body's sleep hormones and make it harder for the child to settle down.
The bedtime ritual itself has great significance for the child's experience of bedtime. When the same small, calm activities are repeated in the same order every evening, it creates familiarity and security. For many children, the routine can consist of a warm bath or washing hands and face, followed by brushing teeth and a toilet visit. When pajamas go on, it becomes a clear sign that the day is coming to an end.
The end of the day can benefit from including a quiet moment together. A bedtime story, a calm song, or some soft music can help the child wind down. It's a good idea to avoid wild games and activities right before bedtime, as they can make the child more alert and energetic. Many children also find security in having a teddy bear, blanket, or another familiar item in bed with them.
Transition to sleep time
When it's time to say goodnight, a loving and calm goodbye can make the transition to sleep easier. A hug, a kiss, and a fixed goodnight phrase that the child knows can help create calm. At the same time, it can be beneficial to keep the bedtime ritual relatively short, so the child gradually learns to fall asleep without many repetitions.
It's completely normal for children to try to postpone bedtime during certain periods. Here it's important to meet the child with patience and understanding, while maintaining the routine. The bedtime routine can be adjusted over time as the child grows and develops new needs, but a stable and safe framework remains the foundation.
A fixed and calm bedtime routine is not a guarantee of perfect nights, but it creates the best conditions for a safe end to the day – for the benefit of both child and parents.
