Creating a Bedtime Routine for Your Toddler

Bedtime routines are necessary to maintain a quality sleep pattern, especially in children. A calm and orderly bedtime routine can encourage a happy, well-rested child as opposed to a cranky, overtired child. Focusing on a consistent bedtime routine helps keep your child well-rested while teaching them about the importance of healthy regimes, hygiene, and self-care. 

Here are a few aspects to consider when creating your toddler's bedtime routine:

Keep it Consistent
The bedtime routine you choose should be consistent each day. As your child gets older, adjust the bedtime and other aspects of the routine, but the day-to-day actions should be similar. This helps your child's brain "connect the dots" on bedtime behaviors with muscle memory.

Make it Age Appropriate

Good bedtime routines are appropriate for the age of your child. They will change based on the child’s needs during each stage of life. 


Practice Dental Hygiene
Incorporate dental hygiene practices, such as brushing and flossing, into your bedimte routine. 


Encourage Bathroom Usage
Once potty training begins, it’s important to remind younger kids to use the bathroom before bed to prevent middle-of-the-night accidents. 


Keep it Short 

Bedtime routines should be short and not drawn out. A 15 to 30-minute bedtime routine is sufficient to calm your child. 


Offer Choices
Though your child cannot choose the time he or she goes to bed, it can be helpful to offer them a choice of pajamas or books so that they feel like they’re a part of the process. 


Offer a Security Object
Since SIDS is no longer a concern with a toddler, you can offer a security object such as a stuffed animal or blanket to snuggle with. 


Darken the Room
If the room is too light, it will make it more difficult for your child to sleep. Try blackout curtains, a softer night light, or a dimmer switch. 


Start Early
Begin a bedtime routine with your child from birth, if possible. But don't worry if you're starting fresh with a three-year-old! Consistency will help bedtime routines become second nature. 


Make Sleep a Priority for Your Family
If you prioritize sleep for yourself, chances are your child will mimic that behavior. Discussing the importance of sleep with your family can also help your child to understand why it’s important to wind down and get quality rest. 


While you are working on solidifying a nighttime routine, here is a list of things you should try to avoid: 

Screen Time
Any sort of screen time that occurs 30 to 60 minutes before bedtime can make it tough for your child to fall asleep since it decreases the melotonin levels. 


Caffeiene
Giving your child caffeinated soda or tea before bed will prevent him or her from falling asleep. Be aware that caffeine can also be hidden in coffee flavored ice cream and chocolate. 


Dragging the Bedtime Out
Be sure to set boundaries so that your child doesn’t control the bedtime routine. Stick to the original bedtime and don’t allow for repeated calls for snacks, backrubs, screen time, drinks, or bathroom usage after the bedtime routine is complete. 


Assuming Your Child Will Outgrow Poor Sleep Habits

Poor sleep habits often continue into adolescence. 
Rather than brushing these off, encourage healthier sleep habits in your bedtime routine.

Through all of this, remember to extend grace. There will be times when your child doesn't cooperate, mama is exhausted, or your family gets home too late. In these scenarios, have a backup plan. Have a consistent discpline when your little one doesn't cooperate (ie: taking away "choices"). When mama is overworked, have a "surprise guest appearance" from dad or an older sibling to read the bedtime story and give a back rub. And when the family arrives home too late, skip something in your routine. Maybe storytime is an essential bonding moment for you and your child, so you may opt to pass on bath and flossing (those can be down in the morning, right?!). 

Do what is best and what works for you and your family!