Your child's bedtime routine made easy

Most parents would give their right arm to achieve it and now experts have found that a regular bedtime for children leads to better emotional health and lower risk of behavioural problems as they grow up.

But for many of us it's an impossible dream as sleepless babies become active toddlers, inquisitive preschoolers and children who just don't want to go to bed.

So if you're tearing your hair our knowing the importance of a regular bedtime and good sleep habits but feeling like the bedroom is a warzone, try these experts tips to encourage a good sleeping routine for life.

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Getting into a routine

Sarah Barrett, managing editor at BabyCentre, says it's vital for parents to set up a routine that gives their child cues to be preparing for bed.

"Children like predictability, it helps them feel relaxed, which in turn can make it more likely that they’ll go to sleep more easily.

"Create a bedtime ritual and stick to it as best you can even when you’re not at home.

"Whatever this ritual is it should end in your toddler’s bedroom so they understand that their bedroom is a nice place and not somewhere they get ‘banished’ at the end of the day!"

She adds: "There are lots of things you can try and the trick is to find what works for you.

"A bedtime ritual can include: letting off steam and having a run around before a relaxing bath, regular story time or a singalong or saying goodnight to familiar objects on your way to the bedroom.

"Many parents find that playing a quiet game or having a chat about the day is also a nice way to spend some time together before bed."

Experts agree that the key is to be consistent, whatever routine you put into place.

Learning to sleep

Sleeping is a skill that children begin to learn as babies. Seattle Mama Doc, Dr Wendy Sue Swanson recommends starting to get your baby into a routine from the first one or two months. This gives little ones the chance to begin learning to fall asleep on their own.

You can help your children out by enhancing their natural circadian rhythms. This means a regular bedtime and wake up time.

"Most children under age 12 naturally get tired around 8pm," explains Dr Swanson. "That's when there is a natural rise in melatonin, the hormone that allows our brains to chill-out and drift off to sleep.

"Use the melatonin spike to your advantage and set bedtime around 8pm if you can. The use of natural cues like winding down activities (reading), bath, and blocking out light also help children establish a daily bedtime."

She also recommends banning TVs from bedrooms and no screen time before bed as the light from these can interrupt natural sleep signals.

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