Routines not only help make sleep easier, they help a child sleep longer and better. Research shows that children with a consistent bedtime routine have earlier bedtimes, they fall asleep faster, have fewer night wakings and sleep longer.
The earlier you start to implement a bedtime routine the better. I always recommended starting from day one. If this is not possible by 6 weeks of age is a good time to start because this is when a baby’s circadian rhythm starts to develop, and they start to differentiate between day and night. Having a consistent, relaxing bedtime routine will help your baby to understand that the day has ended, it is now night, and this means it is time to sleep.
A routine is everything you do with your child before you put them to bed. Having a consistent routine helps your child get ready for bed by sending signals to their brain that it is time to sleep, therefore, they associate these actions with going to sleep. For this reason, it is best that a bedtime routine is performed in the same order every night at approximately the same time.
A bedtime routine should not be overly complicated or have too many steps. It should last about 30 minutes, maximum 45 minutes depending on your child’s age and if it is bath night.
An example of a bedtime routine is as follows:
- Bath/wash up
- Cream massage
- Diaper & Pyjama
- Feeding if necessary
- Book
- Bed
Routines are super important especially when sleep training a baby. Having a naptime routine no longer than 15 minutes which is basically a shorter version of your bedtime routine will help your baby calm down and get ready to sleep.
An example of a naptime routine is as follows:
- Feed
- Change diaper
- Song
- Bed
One final routine which is super important to implement at any stage or age of sleep training is a morning routine. A morning routine helps your child to understand that nighttime is over, and the day has begun. A morning routine is especially important if you have a child that is waking up in the middle of the night and wanting to “party” or if your child is waking up before 6am and ready to start their day.
An example of a morning routine is as follows:
- Open lights
- Enthusiastic “GOOD MORNING!!!”
- Pick up, give hugs and kisses
- Change diaper
- Feed
It is never too late to start implementing routines, however, the earlier you start the better your child will sleep.
If you are having trouble with your baby, toddler or preschoolers sleep and want to work 1-on-1 with me, check out my sleep programs or book a free call.
