5 Tips for Bedtime Routine

It pays to plan ahead.

Whether it’s Christmas Day, a birthday or other special event, your little one will enjoy it much more if they’ve had a good sleep the night before. That may take a little bit of planning but it will be worth the effort. Making the morning physically active and getting your little ones outside to exercise will burn off energy and tire them out1. In the late afternoon, start to wind them down with a family movie or a board game. After a nutritious supper, (check out some great recipe ideas here) make things even slower and more relaxing to prepare them for bedtime. If your child is able to tell the time, agree on a wake-up time for the next day.

Create a calming bedtime routine.

This is good practice throughout the year. A regular pattern of quiet activities before bedtime can really help your child to sleep2. These could include: a warm bath before bed with lots of bubbles, playing relaxing music as they get ready for bed, or reading a soothing story in a cosy chair under a soft or weighted blanket. Keeping lights dim is also a good way to prepare your child for sleep.

Avoid fizzy drinks or a large meal close to bedtime.

Leave the late-night mince-pie munching to Santa! Giving your little one lots of snacks or a large meal just before bedtime can prevent sleep1. Many fizzy drinks contain caffeine which is a stimulant so it is best not to give these after lunchtime. Milk can help your child settle1, so try a healthy snack about an hour before bed. Why not try a snuggly hot chocolate enriched with PaediaSure Shake?

Switch off technology at least an hour before bedtime.

Of course, kids love some down time in front of the TV or iPad, but screens can have a negative impact on your child’s sleep¹. By creating a technology-free environment at least an hour or preferably two hours before bed, you can help to create a sleep-friendly zone. It’s best to remove technology from your child’s bedroom at bedtime too. Why not try a bedtime story (or two or three) instead? It will help your little one nod off nice and early, ready for the day ahead.

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5 Tips for a calm bedtime routine

5 tips for a calm bedtime routine

It pays to plan ahead.

Create a calming bedtime routine.

Avoid fizzy drinks or a large meal close to bedtime.

Try to keep your child’s bedroom quiet and calm².

Switch off technology at least an hour before bedtime.

Bibliography

Recommended by parents, approved by picky eaters.