Establishing a bedtime routine for your toddler can aid in creating a sense of security and predictability, which can significantly improve sleep quality.
Here's a guide to help you create an effective bedtime routine for your toddler:
Select a bedtime that allows your toddler to get the recommended 11 to 14 hours of sleep in a 24-hour period (including naps). A typical bedtime ranges from 7:00 to 8:00 PM.
Begin the wind-down process about 30 to 60 minutes before bedtime. This could include quiet activities like reading books, puzzles, or gentle play.
Creating a predictable sequence of events can signal to your toddler that it's time for bed. Here's a sample routine:
Pyjamas: Getting into pyjamas is a clear signal that bedtime is approaching.
Tooth Brushing: Incorporate tooth brushing into the routine to promote dental health.
Bedroom Time: Move into the bedroom and keep the lighting dim to signal that it's nighttime.
Storytime or Quiet Play: Reading a book together or some quiet play can be a soothing prelude to sleep.
Bedtime Song or Lullaby: Singing a familiar song can provide comfort and a sense of routine.
After a final hug, kiss, and saying goodnight, leave the to om. Make this part of the routine predictable, loving, and brief.
Consistency is key. Sticking to the routine, even on weekends, help reinforce the sleep schedule. But life also happens, and there are days when the routine can change a little to accommodate other activities. You can skip the bath, read a shorter book, or have some cuddles.
If your toddler wakes up during the night, keep the interaction brief and soothing, reminding them that it's time to sleep.
If you find that parts of the routine aren't working, or your toddler's sleep needs change, be willing to make necessary adjustments.
A bedtime routine chart will work as a visual reminder that helps make bedtime fun and predictable. And it also helps reinforce loving boundaries and expectations! Here are some examples.
Every toddler is unique, so what works well for one child might not work for another. It may take some time and adjustment to find what works best for your toddler and your family.