10 Ways to Create a Bedtime Routine
Spend 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.
Include bath time in your regular routine, as the soothing warmth will help prepare your child’s body for rest.
Three B’s Bath, Brush, Book and Sweet dreams
Leave the room while your child is still awake
Allow soft music or a nightlight
Remain calm when your child calls for you
Reassure your child that you will come back and check on him or her during the night.
Always put your infant on his or her back in the crib to sleep
Impose reasonable consequences if your child refuses to go to sleep. For example a favorite toy might go in “Time Out” or your child might lose TV time for continuing to act out at bedtime.
Suggested Bed Times
Pre-K 7:00pm -7:30pm
Elementary 7:30pm – 8:00pm
Middle school 8:00pm -8:30pm
High School 8:30pm – 9:00pm
Don’t sabatoge your plan by doing any of these things. Don't...
Make TV part of the bedtime routine
Offer caffeinated sodas with dinner
Allow frequent interruptions to the evening routine
Make lying down together or rocking your child to sleep a regular part of your evening routine.
Use thick blankets, quilts, stuffed animals or pillows in your infant crib
Pick your child up if he or she continues to call for you or fights going to sleep. Instead, simply reassure him or her that you are nearby.