Kids bed by time routine!
Does your child have difficulties winding down or getting into bed every night? Below are some strategies you can try! 💤
1. Keep bed time consistent: Find your child’s sweet spot for quality and quantity of sleep, and keep that time consistent! It is important to keep the same time even on the weekends to ensure consistency and that their sleep-wake cycles stay aligned.
2. Eat a protein rich food before bed time: This will help your kiddo to feel full throughout the night, lessening potential to wake up due to being hungry.
3. Stop liquids one hour before bed: This will lessen chance of waking up due to having to go to the bathroom.
4. Have your kiddo engage in heavy work activities before bed: Heavy work activities include anything that incorporates pushing, pulling, and pressure on the body. These activities will help your child get their energy out while also help to regulate before bed. Some activities include: pushing a heavy bin, carrying heavy objects, blanket burrito, bear hugs, animal walks (bear crawls, crab walks, etc.), jumping, etc.
5. Allow for choice: Set the boundary of having to go to bed but still allow for your child to make choices. I.e., let them choose the pajamas they are going to wear, the book you are going to read, the pillow they want to use.
6. Limit screen time at least 1 hour before bed. Screens can stimulate our senses and will keep your child alerted vs regulated. Instead of screen time, bring your child outside as the sun is setting, as this will align the sleep-wake cycle. Your child will want to rest when the sun is going down and wake when the sun is coming up.
7. Keep bed time routine consistent: Children thrive off of structure and routine, so keep their bed time routine consistent! The more a child engages in a routine the more they will follow it. I.e. First take a bath, second brush teeth, third quiet play, fourth lay in bed and read a book, fifth time for sleep.
8. Limit amount of toys in the bedroom: Try to keep your child’s bedroom minimalistic, as clutter/toys can decrease their ability to wind down. Additionally, toys can be a distraction and may prevent a child from going to bed due to wanting to play instead.
Comment what your favorite bed time strategy is for your child! #kidssleep #bedtimeroutine #pediatrictherapy #zzz
I know how challenging bedtime can be for parents and little ones alike! After many sleepless nights and trying countless things, I realized consistency truly is key. It's not just about a set time, but creating a whole rhythm that signals to their little bodies it’s time to wind down. These strategies have made a world of difference in our home, and I hope they help you too! Making Consistency Stick: Beyond just having a consistent bedtime, it's about making that consistency feel natural and expected for your child. One thing that really helped us, inspired by those great infographics you often see, was creating a simple visual routine chart. We drew little pictures for bath, PJs, teeth, story, and bed. My child loved moving a little star or arrow along as we completed each step! It gives them a sense of control and predictability, much like a 'sleep schedule clock' helps adults visualize their day. I also learned the hard way that weekend wobbles can derail everything. It's tempting to relax on Saturdays, but I now try to stick to within a 30-minute window of their usual bedtime, even if it means an earlier start for us parents! It pays off during the week. Diving Deeper into "Heavy Work Activities": Before bed, we found that 'heavy work activities' are a secret weapon! It's not about tiring them out with running around, but engaging their proprioceptive system – giving their body deep pressure input. Think of it like a calming hug from the inside out. Beyond pushing bins, we now incorporate 'bear hugs' where I squeeze them gently, or 'blanket burritos' where they roll up tight for a few moments. Even helping me carry a basket of laundry or pushing a toy lawnmower can be great. These activities really help get those wiggles out in a regulated, calming way, preparing them for sleep without overstimulating them. Creating a Screen-Free Haven: Limiting screens is a big one for us, and it can be tough! Instead of TV or tablets, we've swapped in quiet, engaging activities. My child now loves listening to audiobooks with dim lights, or we do a 'story stretch' – gentle yoga-like movements while I tell a made-up tale. Sometimes it's just quiet drawing or building with simple blocks. It's amazing how quickly they transition from active play to a calm state when they know what to expect and have appealing alternatives to screens. This truly fosters a peaceful 'before bed routine without screens'. Empowering Them with Choice: I used to think giving choices would lead to chaos, but within limits, it's a game-changer! 'Do you want the blue PJs or the green PJs tonight?' or 'Which book shall we read, the one about the bear or the one about the moon?' gives them a little bit of power without derailing the routine. It helps them feel heard and respected, reducing those frustrating power struggles. Addressing the "Still Not Sleeping" Challenge: Even with the best routine, some nights are still tough. I've learned to check the basics: Is the room dark enough? Is it too hot or cold? Sometimes, a quick, quiet cuddle or a back rub, without engaging in conversation, is all it takes to reset. I try to avoid making eye contact or entering into a discussion, just a gentle, firm redirection back to sleep. And remember, every day is a new chance to try again! It's a journey, not a destination, but these steps have definitely led us to more consistent and peaceful nights.
