Bedtime Routines

Bedtime routines are essential to ensure your child has the right amount of sleep, and is relaxed and happy. By establishing a consistent bedtime routine you enable your child to have sufficient rest and reach their full potential the following day. 

 

If your child finds it difficult to settle at bedtime, which is causing stress to both you as a parent and your child, you may want to review your existing bedtime routine. This time of day should be calm and relaxing for both you and your child. 

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​How much sleep does my child need?

How do I establish a bedtime routine for my child?

Why does my child frequently try to stay awake?

Why is my child finding bedtime routines so difficult?

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How much sleep does my child need?

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The amount of sleep you child requires will depend on what time they wake up each morning. To work this out, take eleven hours off the time they woke up. So, for example, if you child woke at 7am, then their bedtime for that day will be 8pm. Every child varies in the amount of sleep they need but on average a five year old requires eleven hours rest

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How do I establish a bedtime routine for my child?

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• Start by giving your child an indication that it's nearly time to begin their bedtime routine. Calmly let them know they have ten minutes left of playtime, which allows them to finish what they may be engaged in. This will involve your child and subsequently encourage cooperation.

• You may be bathing your child before bed, if so refer to our tips for stress-free bath times.

• Support your child to select their pyjamas, visit the toilet, have a wash and brush their teeth. For toothbrushing, a children's power toothbrush can help as they often come with built in timers. 

• Provide some cuddle time and settle down to share a few short favourite stories. You child may choose to sing some favourite nursery rhymes or number songs. This helps your child to relax at bedtime and is also comforting. 

• Once your child is relaxed and settled, let them know it is time to sleep. At this point, dim the lights, perhaps leaving a child nightlight on, and leave the room.

• Make sure your child is aware that now is the time to sleep. 

• Try not to engage your child in a discussion about bedtime, but instead, have a phrase such as 'Goodnight' or 'Sleep tight' which indicates it is time to sleep. Be firm and comforting, but fair.

• If you child is anxious in the dark, leave a landing or hallway light on, and the door open ajar with a child nightlight. 

• Most importantly, persevere with your new routine, even if it may seem difficult. This is crucial if you want results.

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Why does my child frequently try to stay awake?

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Often children try really hard to stay up at night, even though they may appear exhausted and need the sleep. This is often due to not wanting to miss anything going on around them. Make sure you have a bedtime routine, so your child knows what is expected of them. On some occasions there may be exceptions, be sure to explain these to your child, so they know you are still in control of their bedtime.

Avoid having a television in your child's bedroom, as this is likely to interfere with their bedtime routine if they request to have it on before bed. Similarly, video games are unadvisable as they stimulate your child, making it harder for them to settle down to sleep.

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Why is my child finding bedtime routines so difficult?

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Once you have settled your child into bed and said 'Goodnight', make sure they stay in bed and try to ignore any excuses they may give you to get up. You can do this by ensuring there is water in the room and they have access to the bathroom.

 

Often children will complain they are suddenly 'hungry' or 'cannot sleep'. Repeat your bedtime routine briefly; by putting them back into bed, keeping any discussions to a minimum, thus making it clear to your child, that you expect them to sleep. By chatting to your child and pleading and persuading them to go to bed, it will only become more difficult for you both, so try to avoid this. Leave the room, once they have everything they need and let them try and settle themselves to sleep. 

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