Bedtime Routines - Tips for Parents and Caregivers
Bedtime can be a struggle for many parents/caregivers. Developing a consistent
and positive bedtime routine is the most helpful way to get a young child to
bed and to sleep. Young children vary greatly in their sleeping habits.
Preparing for Bedtime
- Choose a regular bed time.
- Prepare children for bed with a nightly routine. Give them a snack, a bath,
and make sure they brush their teeth.
- Set the timer for ten minutes before bed and explain that when the timer
beeps, they should be in bed.
- Have a quiet time before bed. Tell a story, read a book or sing a song.
- Create a sleepy mood by talking in gentle tones.
Some Tucking-in Ideas
- Tidy up the child's room.
- Keep the room at a comfortable temperature.
- Keep the lights low or put on a night light.
- Tuck children in tenderly with their favourite "cuddle" object (not you).
- Listen, snuggle, and then say "Goodnight. I love you, and I will see you
in the morning". Leave the room.
Things to Remember
- Tell your child that you are close and you will come if they need you.
- Avoid reprimands or the use of bedtime as a punishment.
- Anticipate special requests such as wanting a drink, needing to use the
washroom, closing the closet door. Set limits and follow through.
- Plan active days with plenty of fresh air and activities so your child
will be tired at night.
- Prior to bedtime, try to limit play activities that involve lots of action
and excitement.
- Avoid letting children get overtired. It will make it more difficult to
settle them to bed.
- If children get up after being settled, quietly tuck them back in to bed.
- Changes in children's day to day routines - a new baby-sitter, a parent
returning to work, a new sibling, a weekend away from home, or illness - can
affect their sleep behaviours.
For more information contact the Parent Talk Line at 905-688-8248 or 1-888-505-6074
extension 7555.
Adapted with permission of the City of Ottawa, Early Years Health Program
