why should kids have a bedtime routine?
A consistent bedtime routine is important for a child’s growth and development, as well as positively impacting their emotional and physical health.
Children of all ages should follow a nightly bedtime routine to ensure they’re getting enough sleep each night. Babies and toddlers are likely to sleep for longer than adults and therefore, a good sleep routine will help get them into positive sleep habits as they get older. The best sleep routines for children should be easy to follow, consistent every night, and full of calming activities which’ll help your child fall asleep easily each evening.
Each night before the nation gets its head down to sleep, a wide variety of bedtime routines unfold. From meticulous rituals to playing it by ear, we have many ways of getting ourselves to sleep. But we’re not just thinking of ourselves when the day comes to an end. A consistent bedtime routine is even more important for your little ones, making sure they’re getting the right amount of shut eye each night.
To help us all sleep better each night, we surveyed the nation on their family’s sleep habits. And, in the process, we uncovered a surprising fact about children’s bedtime routines. This inspired us to put together this guide to help you create the perfect sleep schedule for your child.
why is a bedtime routine important?
Routines help to prepare us mentally and physically for sleep by signalling to the brain that it’s time to hit the hay. By setting a relaxing mood and moving away from stimulating activities, we can begin to wind down for a better, more consistent night’s rest. The benefits of a good pre-sleep routine for adults are well known and encouraged. However, bedtime routines are even more important for children who need more sleep to maintain healthy development and growth.
Whether it’s a babies bedtime routine, perfect for making sure the whole house has an undisturbed night of rest or keeping your teens away from their tech to ensure they’re waking up feeling refreshed, a bedtime routine is important for all ages.
Research in the National Library of Medicine shows that children who practise a bedtime routine fall asleep earlier, sleep for longer and wake up less often in the night. Given that children need an average of 12 hours of sleep each night, a bedtime routine is essential for making sure they’re achieving this. Not to mention, the benefits of a good bedtime routine for a child are maintained well into later life, with children becoming better adjusted to falling asleep on their own.
what are the long-term effects of inconsistent sleep schedules on children's development?
While inconsistent sleep schedules have been shown to lead to behavioural difficulties in children, persistent sleep deprivation has been shown to negatively impact the mental and physical development of children. Research indicates that sleep deficiency can lead to cognitive issues including difficulties with memory, concentration, and attentiveness. This can lead to poor academic performance, impacting learning and development in the classroom.
A lack of sleep can also increase the risk of obesity, diabetes, and heart complications in children. Additionally, children do most of their growing and physical development while they’re asleep. Therefore, it’s crucial they get enough rest each night with a consistent sleep schedule and bedtime routine.
why is a regular bedtime important for children's emotional regulation?
Childhood is a time of dramatic change, both physically and mentally. It’s also a period when children face new emotional challenges. Research has shown that toddlers without a consistent sleep routine are less able to manage emotional challenges which can potentially lead to future behavioural issues. By having a regular bedtime each night, children will wake up feeling well-rested, meaning they’ll be better equipped emotionally to handle whatever life throws at them.
so, what does Britain do before bed?
We carried out a survey on British pre-sleep habits and were surprised to find that 29% of surveyed households do not have a pre-sleep routine for their children. This number increases to 45% in the East Midlands, with the best region for children’s sleep routines being Northern Ireland with 81% of children having a routine.
At Silentnight, we’ve made it our priority to ensure that the people of Britain have the best night’s sleep possible, so we’ve put together some top tips for those who are yet to start a bedtime routine for their kids. The good news is that it can take as little as two weeks for positive habits to form so it’s never too late to start your child’s bedtime routine.
what makes a good children’s bedtime routine?
Encouraging a bedtime routine is the first step towards ensuring that your child wakes up feeling rejuvenated every morning. However, every child is different which also means no two bedtime routines are the same. Here are some general rules you should try and follow when thinking about your child’s sleep habits.
keep it simple and consistent
A bedtime routine should be a consistent and repeatable set of activities that are followed every night before going to sleep. For example, brushing teeth, changing into pyjamas, and ending each night reading a short story in bed is an example of an easy bedtime routine which could be repeated every night.
start it early
Any bedtime routine should start before your child is sleepy as tired children can become irritable and grumpy which makes falling asleep even harder. Why not try introducing a bath earlier in the evening to give them time to wind down before getting into bed?
create a calming environment
Introduce good sleep hygiene by packing away any stimulating toys and devices. This includes turning off any screens and removing any toys from their sight. Then, dim the lights and set a cool but comfortable temperature in their room. Doing this together can be a part of the routine and is a good way of giving your child more control of their bedtime routine as they get older.
take some time to talk
Bedtime is also an opportunity for bonding and emotional growth. A cuddle and light chat about their day helps to unpack the weight of whatever might be on your child’s mind. Always ending on a positive note with a loving sentiment before your turn out the light will ensure your child falls asleep in a positive mindset, making it easier for them to drift off each night.
how does a child’s age impact their sleep routine?
For babies and infants below one year old, their sleep routine is likely to be much less consistent as they may sleep for long bursts in the day and then less consistently at night. A simple bedtime routine for infants should include bathing and changing them before dimming the lights and creating a calming environment with a story or a lullaby.
When your child gets to around two years old, they’re less likely to sleep during the day, however, they still need around 12 hours of sleep every night. This means a good bedtime routine for toddlers should start early in the evening and involve quiet and calming activities to promote a healthy, uninterrupted night’s sleep.
For older children aged four and above, their bedtime routine should fit around their school schedule, ensuring they’re waking up each morning refreshed and ready to learn. Not sure where to start? Check out our guide on back-to-school sleep tips to find out more.
As they approach their teens, they’re more likely to resist any changes to their bedtime routine. This means it’s vital that you’ve got them into some positive sleep habits before this point as teenagers still need 8-10 hours sleep each night for optimum focus and concentration during the day.
how can I create a calming bedtime routine for my anxious child?
No matter the age of your child, anxiety is normal as they navigate the challenges of growing up. An essential first step in creating a bedtime routine to help with your child’s anxiety is to talk with them and try to understand the root cause of their worries. Alongside this, establishing a consistent, calming bedtime routine can help to reduce their anxiety before bed through relaxing activities such as reading, drawing, or listening to soothing music.
If you’re worried about your child’s anxiety, you should speak to your child's GP or a specialist to get professional advice.
more sleep advice from Silentnight
Ultimately, the perfect bedtime routine for your child will depend on their personality and habits. You know your child best so it’s important that you use our guide, along with your own intuition, to craft a bedtime routine which’ll leave your child sleeping soundly every night.
Creating a bedtime routine for your child is just one small part of making sure your child has the best night’s sleep possible. Check out our guides on making your child’s bedroom a sleep-friendly place and what to do when your child wakes up in the night to continue learning more about your little one’s shut-eye.
Sources
https://pubmed.ncbi.nlm.nih.gov/21862401/
