How to establish a bedtime routine for young children Inclusion Teachers Orange Board of Education Lack of sleep can cause a number of problems, including: In order to make sure that your child is getting adequate sleep on a regular basis, you'll need to keep the bedtime routine fairly consistent. frequent nighttime waking poor behavior inability to concentrate Inclusion Teachers Orange Board of Education Here is a list of Dos and Don'ts for establishing a bedtime routine that works for you: Inclusion Teachers Orange Board of Education Pick a time for the child to go to bed and stick to that time every night. Spend some time unwinding with a quiet activity 30 minutes before starting the bedtime routine. Be consistent. The routine should be the same night-to-night, so that your child learns to anticipate sleep as part of the routine. Inclusion Teachers Orange Board of Education Include bathtime in your regular routine. The warm bath can help your child to relax after a fun-filled day of learning, play and discovery. The soothing warmth will help prepare your child's body for rest. Inclusion Teachers Orange Board of Education Give your child a choice as to what he wears to bed allows him to have some independence and say in the routine. Brush teeth before going to bed. It is important to start good dental habits early. To ensure that he brushes his teeth long enough sing a song like the ABC song. He may need assistance at first, but in no time he will be able to brush them himself. Inclusion Teachers Orange Board of Education Make sure your child is comfortable. He may like to have a drink of water, a light left on, or the door left slightly open. Try to handle your child's needs before bedtime so that he doesn't use them to avoid going to sleep. Make reading together part of the bedtime routine. Reading is one of the most important things that a parent can do to ensure success in literacy later on in life for their child. Inclusion Teachers Orange Board of Education Move your child's bedtime up (to an earlier time) if he frequently wakes during the night. Saying goodnight as a bedtime routine should be a signal that his day is done and it is time to sleep. You may choose to sing a song, a lullaby or say a prayer. Make sure the child is tucked in with his favorite blanket or stuffed animal and let him know how much he is loved and cared for. Leave the room while your child is still awake. Inclusion Teachers Orange Board of Education Allow soft music or a nightlight according to your childs preferences. Remain calm when your child calls for you. If he gets out of bed put him back without a single word. He may test a parent or a caregiver several times, but eventually he will realize that this is not playtime and eventually he will give up. Reassure your child that you will come back and check on him or her during the night. Inclusion Teachers Orange Board of Education Provide encouragement and reinforcement the next morning for staying in bed. Be firm to your established routine. The less you deviate from it the easier bedtime will become. There will be times that you will deviate from the routine because of a particular family outing or get together. As long as, the times are few the routine will not be forgotten. Impose reasonable consequences if your child refuses to go to sleep. For example, your child might lose TV time for continuing to act out at bedtime. Inclusion Teachers Orange Board of Education Don't: Make TV part of the bedtime routine. There should be no TV or video games in the bedroom. Offer caffeinated sodas with dinner. Allow frequent interruptions to the bedtime routine. Allow your child to get up if he does not want to go to sleep. Instead, simply reassure him that you're nearby. Inclusion Teachers Orange Board of Education Keep in mind that: It can take TIME and PATIENCE to fully establish the bedtime routine, but if it is CONSISTENTLY used, your childs mind and body will start to prepare itself for sleep and bedtime will become a peaceful process for all involved. The key is encouragement and constant reminding. Young children have short attention spans. After a couple of rounds doing the activity, A ROUTINE has been established and your child will want to continue the routine as much as you will. Inclusion Teachers Orange Board of Education Child should sleep in the same sleeping environment every night, in a room that is cool, quiet and dark and without a TV. Maintain a regular and consistent sleep schedule. Have a relaxing bedtime routine that ends in the room where the child sleeps. Inclusion Teachers Orange Board of Education Always remember: Resources: Kidshealth.org All about sleep HealthyChildren.org American Academy of Pediatrics Guide to Your Child's Sleep: Birth Through Adolescence By: American Academy of PediatricsAmerican Academy of Pediatrics Inclusion Teachers Orange Board of Education