4 Tips For Creating A Consistent Bedtime Routine
Sleep is critical for youth mental health, and one of the basic building blocks for healthy sleep is a consistent bedtime routine.
But bedtime routines are not just for young children - older children, adolescents, and adults all need bedtime routines!
A bedtime routine helps to prepare the mind and body for sleep, and provides separation between a busy day and a night of sleep.
Studies have consistently shown that children with bedtime routines have an earlier bedtime, fall asleep faster, and get more sleep at night.
Here are 4 tips to help your patients create a consistent bedtime routine.
#1 - Pick a Consistent Bedtime
Going to bed at the same time every night keeps your internal clock on schedule. When bedtimes vary from night to night, or from weekdays to weekends, the body gets confused. A consistent bedtime is essential for helping the body fall asleep quickly and easily every night.
#2 - Keep the routine short and sweet!
Choose three to six steps and keep them the same every night.
For younger children this could be a light snack (if there are no concerns about reflux), brushing teeth and using the potty, putting on pajamas, and reading for 10 minutes with a parent/caregiver.
For older children or adolescents, the routine could include relaxation exercises or listening to music or a podcast.
No matter the age, these steps should be completed in the same order every single night. For younger children, this consistency will reduce bedtime battles since the child knows what is coming next. For older children and adults, a routine cues the body that it is almost sleeping time and provides that separation between wakefulness and sleep.
#3 - Have the bedtime routine move toward, and end in, the designated sleeping space
Again, predictability is everything at bedtime. Rather than going up and down stairs, or from one room to another, it is best if the short and sweet bedtime routine moves in one direction, toward the designated sleeping space.
#4 - Use a bedtime chart if needed
Sample bedtime chart from Autism Treatment Network Toolkit
A bedtime chart is useful for keeping everyone on track. This is especially helpful for younger children, children with ADHD, autism, or difficulties with transitions, or if different parents/caregivers have been using different routines. It also allows parents to ignore additional requests for attention by pointing out that the chart does not allow for additional books or songs tonight (always easier to blame the chart!).
While it may seem too easy to be true, a consistent bedtime routine can have a significant impact on how long it takes a child to fall asleep, which in turn can increase sleep duration.
The consistency of a nightly routine can be challenging for families, but is an essential building block to improve sleep in children (and their parents).
Want to learn more about pediatric sleep for your clinical practice? Nyxeos offers provider consultation, live webinars, and an on demand course. Or set up a free consultation to see how we can provide services that meet your needs.