As a parent, one thing I’ve found to be crucial in establishing a good bedtime for my toddler is creating a routine. A bedtime routine is one of the most effective tools we, as parents, have to ensure that our little ones get the rest they need.
Today, I’ll provide you with some expert tips and my best advice for creating a toddler bedtime routine that will work not only for your child but also for you.
Bedtime routines are important for toddlers because they give them a sense of security and predictability. When children know what to expect, they feel more relaxed and can let go of the day’s stresses more easily. Additionally, a bedtime routine helps signal to their bodies that it’s time for sleep and can aid in establishing healthy sleep patterns.
Sleep is essential for toddlers as it affects their mood and cognitive development. Adequate rest is also important for overall health, physical development, and emotional regulation.
It is recommended that toddlers get between 10 to 12 hours of sleep every 24 hours. Ensuring that your little one is getting enough rest is therefore crucial.
How To Create a Bedtime Routine for Your Toddler
Step 1: Set a Consistent Bedtime
One of the most important steps in creating a bedtime routine is establishing a consistent bedtime. Toddlers thrive on routine, so setting a specific time for bed each night helps regulate their internal clock. Choose a time that works for both you and your toddler, and do your best to stick to it.
To help establish the right time to start your bedtime routine, consider when your toddler needs to wake up in the morning.
This will give you an approximate bedtime, but you’ll also want to make sure that you give your toddler enough time to wind down before sleeping. Most toddlers need between 30 minutes to an hour to complete their bedtime routine.
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Step 2: Create a Calm Environment
Bedtime should be a time when your toddler can relax and unwind, so it’s important to create a calm and soothing environment.
Start by making sure the room is dark, quiet, and cool. Dim the lights, close the curtains or blinds, and use blackout curtains if necessary. A dark room signals to the brain that it’s time to sleep, while a cool temperature is conducive to good rest.
Use a white noise machine, a fan, or other background noise sources to help block out any external sounds that may be disruptive. Some toddlers are afraid of the dark, in which case you may want to use a nightlight. Choose one with a warm, soft glow so it doesn’t disturb their sleep.
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Step 3: Wind Down with Calming Activities
The next step in your bedtime routine is to start with some calming activities. Avoid overstimulating your toddler with too much activity or screen time close to bedtime. Instead, choose activities that will help them relax and unwind before sleep. Some of the most popular calming activities for toddlers include:
Bath Time: A warm bath can be the perfect way to start the bedtime routine. It helps your toddler relax and get in the right mindset for sleep. Keep the bath time short, about 10-15 minutes, to avoid overstimulating your child.
Storytime: Reading a book is another great way to help your toddler wind down before bedtime. Choose books with calming, gentle stories. Avoid books with too much excitement. You can keep a few books as part of their routine but change them up from time to time. Toddlers like repetition, so it’s fine to read the same books every night if your child has favorites.
Gentle Music: Soft lullabies or calming instrumental music can help set the mood for sleep. You can play a song or hum a lullaby while tucking your child into bed. Music is a powerful tool for signaling to your toddler’s brain that it’s time to rest.
Cuddling or Rocking: Some toddlers still enjoy being rocked or cuddled before sleep. If you include this in your routine, take the time to cuddle or gently rock your toddler to help them relax. A few minutes of gentle rocking or cuddling can go a long way.
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Step 4: Create a Bedtime Ritual
The bedtime ritual is the set of actions you take to prepare your toddler for sleep. Having a consistent bedtime ritual helps reinforce the importance of sleep and makes it easier for parents and toddlers to stick to the routine. Some bedtime rituals that work for toddlers include:
Brushing Teeth: This is an important hygiene habit that your toddler should learn early. Make brushing teeth part of their bedtime ritual, and they will soon get into the habit of brushing their teeth before sleeping.
Saying Prayers: Some parents like to include prayers in their bedtime ritual, while others find it helpful to simply thank God for the day. You can also encourage your toddler to pray on their own or repeat short prayers after you.
Cuddling Stuffed Animals: Some toddlers like to cuddle their favorite stuffed animal before sleeping. Make it a part of the routine by tucking their favorite toys into bed with them.
Saying Goodnight: Some toddlers enjoy saying “goodnight” to various objects or people in the house before they sleep. You can come up with creative “goodnight” rituals that involve your toddler and work for you as parents.
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Step 5: Teach Them Self-Soothing Techniques
As your toddler gets older, you can start encouraging them to self-soothe and fall asleep on their own. While some toddlers can fall asleep quickly, others may take some time to settle down. However, with the right techniques, you can help your toddler learn how to self-soothe and fall asleep independently.
Here are some methods that can help:
Comfort Object: Most toddlers enjoy having a comfort object like a blanket or stuffed animal. Let your toddler have their favorite comfort object close by when they sleep.
Calm Breathing: Teach your toddler how to take deep breaths as part of their bedtime routine. You can turn it into a game by asking them to “smell the flowers” (inhale) and “blow out the candles” (exhale).
Gradual Withdrawal: If your toddler is used to you staying in the room while they sleep, you can gradually withdraw from the sleeping environment. Start by sitting near their crib or bed, then move a few steps back over time until you can leave the room completely.
Step 6: Handle Night Wakings Gracefully
Even with the best bedtime routine, your toddler may still wake up during the night. When this happens, it’s important to handle the situation with care. Stay calm and reassure your toddler, but avoid picking them up unless necessary. If your toddler is upset, you can try patting their back, speaking soothing words, or giving them their favorite toy.
Handling night wakings consistently helps your toddler learn how to self-soothe and fall asleep on their own. Over time, they will begin to understand that nighttime is for sleeping, and the night wakings will reduce significantly.
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Step 7: Be Patient and Consistent
Creating a toddler bedtime routine takes time, patience, and consistency. You may face some resistance at the beginning, but as long as you stick to the routine, you should start seeing improvement within a few weeks. Remember that toddlers like predictability and routine, so the more consistent you are with the bedtime routine, the easier it will be.
Final Thoughts
Creating a bedtime routine is crucial to ensure your toddler gets the rest they need. A bedtime routine helps your child relax and unwind and can help you as a parent wind down after a long day. By following the seven simple steps I shared above, you can easily create a toddler bedtime routine that works for you and your child.
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