Bedtime for adults means slipping happily under the covers, enjoying the quiet and relaxation. Bedtime for kids can mean war- a fight between the parent wanting their child to settle, and the child who still wants to stay up and bounce off the walls. Sleep hygiene for children (steps to encourage good rest) is important. Never fear, our bedtime tips are here to save your sanity, and help you create a calm, peaceful routine:
Allow ‘sleepy’ foods only
Kids are often peckish in the time leading up to bed. Knowing what to allow can make a big difference in their ability to calm down and relax. Avoid sugar (including hot chocolate, often considered an ideal bedtime drink), fatty foods and citrus fruit. Other options contain properties that actually promote rest, including berries, toast, milk and bananas.
Don’t be fooled by their energy!
It might seem that children need to stay up longer because they are still active, but kids can actually become more hyper the closer it gets to bedtime. Aim to wind them down with calm activities, such as puzzles, play doh, or drawing.
Create a fixed routine
Every night use the same routine for bed. This could involve a bath, putting pyjamas, brushing teeth and then settling in for a bedtime book. Children respond well to routine as they enjoy consistency; it makes them feel safe. Knowing what comes next each night can prove a calming influence for sleep. Younger children may enjoy seeing their bedtime routine displayed somewhere, perhaps on the fridge, with pictures for each step.
Older children, even teenagers, can also find a routine helpful, albeit one that’s age-appropriate. A teenage bed routine could involve a shower, watching some tv, then retiring upstairs to read for half an hour before settling down to sleep. Teens might still want to be tucked in- don’t assume that because they’re older they don’t want a hug before bed!
Keep devices out of the bedroom
Using screens before bed provides stimulation when the brain needs quiet. Creating a no devices in the bedroom rule removes the possibility of kids being kept awake- or tempted to use devices when they’re meant to be asleep!
Handling separation anxiety
Kids often don’t want mum or dad to leave them. Being in the dark can make matters worse. Try introducing a nightlight to create a soft glow in their room, or reassure them that you’ll be back to check on them shortly. If your child keeps getting out of bed, calmly take them back to their room each time, without engaging too much. The idea is to teach them that getting out of bed achieves nothing. When they manage to stay in bed all night without getting up, reward them with a little treat.
Bedtime stories
Reading stories with your child at bedtime is proven to increase your bond, develop their literacy and help relax them before sleep. Allow them to choose the story each night, and introduce them to a wide-range of different books by making good use of your local library.
Want to chat to other dads? Join our forum.
