When you establish a routine, you're setting up a sequence
of events that are followed consistently at the same time each day, giving
children a sense of security because they know what to expect. Routines for
various transition times are useful, and none
is more important than bedtime, when your child is settling down to sleep.
You will also benefit from a bedtime routine because it
gives you necessary time to yourself after your child has fallen asleep.
Put a bedtime routine in place as early as four months of
age and no later than one year. Jyoti Krishna, M.D., Director, Pediatric Sleep Medicine at Akron Children's Hospital, says it's best to
put children down to sleep while they're still drowsy, not fully asleep, so they're
not dependent on parents to fall asleep.
Here are more tips for an easy transition:
Slow down
About 30 minutes before sleep time, cut off activities that
are stimulating. Turn off the TV, call a halt to running, jumping, and other
physical exercise.
READ MORE: Sleep is good medicine
Shift to soothing activities
Move on to something calmer, such as a bath, reading a book
aloud, a gentle massage, a period of nursing or bottle feeding. Try different
options to see what works best.
Adjust the atmosphere
Most babies sleep best with a firm mattress, a comfortable
temperature, and either darkness or a night light. Some like to have soft music
playing.
Provide nourishment
Breastfeeding or a bottle helps prepare a baby for sleep. A
toddler can have a light snack with both carbs and protein, followed by
toothbrushing.
Stick to a pre-determined bedtime
Consistency helps train your child to fall asleep at a given
time. If you keep changing bedtime, it will be harder to maintain naps and
sleeping through the night. You might make exceptions for special occasions
like holidays and birthdays, but the more you stay on schedule, the less stress
there will be for you and your child.
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