If you don’t have a structured bedtime routine for your child, then you are making a mistake. Research has consistently shown that children with a bedtime routine fall asleep faster, experience fewer night wakings and sleep for longer. Both babies and toddlers benefit greatly from having a familiar set of activities that gently lead them step by step into a relaxed state. The same set of actions performed at the same time every night is comforting to a child and leads to a feeling of security that helps them sleep well.

If your child is a toddler, he or she will be continually testing the boundaries that you have set them and trying to assert their own will on every situation. If you are consistent in your routine then your toddler are far less likely to be battling you at every step.

Toddlers often find it easier to grasp a new concept if it is explained visually. If you are introducing a routine for the first time then you may wish to draw up chart with each activity represented by a picture. Ask your toddler what activities they want to include in their routine and allocate a time for each activity. Do not include too many activities as you do not want the routine to become a chore. Make sure that each activity is progressively more soothing and depending upon the total time that you have available, try to keep the routine to between 30 and 60 minutes.

If your toddler is not used to a bedtime routine, he or she is unlikely to successfully complete the chosen routine on time from the start. Don’t be too hard on him or her and praise your toddler for each step successfully completed on time. You may wish to give a star for each activity with a reward for further levels of success. In time your child will come to welcome the routine and will even enjoy anticipating the following step.

If your child is still a baby, the most important thing is to provide consistent cues that signal the onset of nap time or night time. Try to be consistent: lower the lighting, use a soothing tone of voice and use a consistent bedtime location.

Suggested Bedtime Routine:

18:30 Have a bath
A bath can be a wonderful way for your child to unwind at the end of the day. If you don’t have time or don’t wish to bath your child every day, then do not include this activity in the routine.

18:45 Pajamas and Brush Teeth
Let your toddler choose which pajamas to wear (try and offer 2 choices only) and get them in the habit of brushing their teeth every night.

18:50 Story Time
Even babies enjoy having a story at night. The tone of voice and undivided attention is always appreciated. Avoid scary or upsetting stories though.

19:00 Say goodnight and go to sleep
Say goodnight. Explain that once you have said goodnight that signals the end of the day and that they must go sleep. Give a kiss goodnight, tuck your little one in.

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