Developing and implementing a positive bedtime routine is essential to the success of your child’s sleep. It should be proactive, interactive and positive. The opposite of a positive bedtime routine is rushedness, anxiety or stress. The key to a successful bedtime routine is the bond between you and your child.
Consistency
One of the best ways to keep your child calm and happy at bedtime is to practice consistency. When you do the same thing every night, your child will become accustomed to the routine and will be much less likely to resist the routine. A consistent bedtime routine will also make it easier for you to get your child to sleep when the time comes.
A consistent bedtime routine is essential to children’s development. It will help them transition to sleep and may even make them sleep better at night. In fact, a recent study examined the relationship between bedtime routines and child sleep outcomes. It found that children who follow a consistent bedtime routine tended to get faster sleep at night.
Research also shows that children of low socioeconomic status are less likely to practice a consistent bedtime routine. This includes children living in countries with lower wages, single caregivers, and shift workers. Furthermore, children in low-income households may face additional challenges in implementing a consistent bedtime routine, such as less time to devote to a routine. Moreover, they may live in homes with a lot of noise, crowding, and lights.
Flexibility
A good bedtime routine includes elements of flexibility. Children in households with optimal routines were found to have better working memory than children in households with suboptimal bedtime routines. They also had better executive function. To create a good routine, parents must be able to exercise their full cognitive and behavioural capacities.
While following a routine is essential, it does not mean being rigid. In fact, kids are more likely to comply if parents demonstrate goodwill. You can add flexibility into your schedule by allowing your child to play for 15 minutes, for example, or allow your child to choose the time when they want to be alone.
Flexibility training has many benefits, including reducing the risk of injury, correcting muscle imbalances, and improving joint range of motion. Stretching has also been shown to improve heart health and lower blood pressure better than walking.
Keeping It Positive
A good bedtime routine includes focusing on a happy mood. Going to bed angry or upset can affect the quality of sleep, your mood, and your productivity. Happiness experts recommend creating a bedtime routine that focuses on a positive mood. It can be done through music, a favorite book, or other activities that focus on good feelings.
One of the best ways to make sure that you fall asleep is to get into bed last. This means that you shouldn’t do anything else until you’re on your bed. The goal is to train your brain to recognize the bed as a place of rest, not a place to do anything else. Having a bedtime routine that you can stick to helps you sleep better at night.
Tailoring It To Your Child
A good bedtime routine should include a predictable series of steps that help your child get to sleep. It is also essential that the routine is age-appropriate. For example, a toddler’s bedtime routine may include using the potty, reading three books, and saying goodnight to a stuffed animal.
The first step is to determine the best time to put your child to bed. For young children, this is generally between 7 and 8 pm. For older children, parents can start a bedtime that is slightly earlier. A gradual move to an earlier bedtime will help your child develop a strong association between sleep and bedtime.
The next step is to think about the goals you have for your child. For example, older children may want to use their phones and social media in the middle of the night. A good bedtime routine includes singing a lullaby to your child and saying “goodnight” before they go to sleep. A bath will also help children feel relaxed and ready for sleep. Also the child should not eat anything unhealthy before bed. There are many risks of eating before bed and therefore it should be avoided.
Conclusion
A good bedtime routine consists of a sequence of activities and rituals performed before going to bed. It should include activities that will wind down the body and mind before going to sleep. The elements of a good bedtime routine also include activities that will induce sleep and promote healthy sleep hygiene.
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