Tired of bedtime becoming a battle?
As daylight savings approaches, we've got the magic formula to help transform stressful nights into a calmer routine that helps children perform at their best.
While rest is crucial for a child, getting kids into bed to experience the benefits of sleep can be a difficult task. In this blog, learn why rest is so important for children, and how to support their growth with our easy five-step method to the perfect bedtime routine. You’ve got this!
The Importance of Sleep for Children
Sleep and undisturbed rest plays a critical role in the development of children’s minds and bodies. When sleeping, children:
- release growth hormones that support their physical development
- develop their brains by processing and storing information from the day
- strengthen their immune systems, fight infection, and digest food
High quality sleep also helps children stay focused for longer periods of time and provides them with the energy to move, play, learn, and interact with others at their best. Most importantly, getting good sleep leads to a happier child! To experience these benefits, children between 3-5 need ten to thirteen hours of sleep every 24 hours, while school-age children aged 6-13 should aim for nine to twelve hours.
On the other hand, lack of sleep can result in kids dealing with reduced physical coordination, behavioral problems like mood swings, and a weakened immune system that leaves them vulnerable to seasonal illness. So how can we create a consistent routine that they’ll begin to love and feel set up for success by?
Our Five-Step Method to the Perfect Cozy Bedtime Routine
Meet our simple five-step process to a reliable sleep schedule! While this plan is a great way to get kids experiencing the benefits of rest, some nights are bound to look a little different, and that’s okay.
Don't be afraid to be flexible, give children extra cuddles, quiet time, or anything you feel is best in the moment. You’ve got this, even on the tough nights—your efforts always make a difference!
- Wind down with something quiet to work on: Around 30-45 minutes before bed, introduce a hands-on activity that signals the beginning of bedtime. This could include drawing, coloring, or a puzzle. Try putting away electronics that suppress melatonin and prevent relaxation.
- Use the power of warm water: A great way to wind down is with a warm bath that soothes and regulates kids’ body temperatures, that naturally drop before sleep. If your child doesn’t need a bath, sip on warm water or gently wipe their face and hands with a soft, warm cloth.
- Add in more interactivity and choice: Giving children involvement is a great way to make bedtime something they look forward to, rather than resist. Allow them to pick out their pajamas, select their stuffed animal sleeping buddy, or a bedtime story.
- Incorporate mindfulness and a comfortable space: Children can find it hard to sleep if they’re thinking about something else! Help them by turning on small lights, ensuring they’ve made their bed ahead of time, and practicing mindfulness. This could include deep breaths, giving thanks, or sharing their favorite part of the day.
- Introduce an element that represents sleep: Finally, choose one thing kids can subconsciously associate with a good night’s sleep. This could be a few drops of chamomile essential oil in a pillow mist, some ambient rain sounds before bed, or even turning on a specific cozy lava lamp.
