How To Build A Sleep Routine For You And Your Children

Routine Tips

Creating a bedtime routine that aligns with both children's needs and family lifestyle is crucial for ensuring adequate sleep. Marielle Segarra emphasizes the importance of consistency in bedtime routines, suggesting that children should have a set bedtime and wake time, even on weekends 1. Nalong Viyas advises turning off screens an hour before bed to prevent blue light from disrupting melatonin production, which is essential for sleep 1. Establishing a routine that includes winding down activities like reading or singing can help children transition smoothly to sleep 2.

The blue light from the devices stimulates the retina and causes wakefulness.

--- Nalong Viyas

Parents are encouraged to tailor routines to fit their unique schedules and children's developmental needs, ensuring that sleep hygiene is a priority 2.

   

Bedtime Shenanigans

Managing bedtime shenanigans requires strategic planning and understanding of children's sleep cues. Marielle Segarra highlights the importance of maintaining a cool room temperature and ensuring children get enough physical activity during the day to promote better sleep 3. Nalong Viyas explains that recognizing when children are naturally tired can prevent resistance to bedtime, often manifested as requests for extra hugs or bathroom trips 3.

If the child is not put to sleep while that sleep pressure is the most prominent and active, then there's a potential for them to no longer be sleepy.

--- Nalong Viyas

Creating a bedtime checklist can help address common delays by ensuring all needs are met before lights out, allowing parents to confidently say goodnight 3.