Bedtime Routine 101

"I don't want to go to bed," is a common refrain in many homes across the Triangle. From mild protests to huge tantrums, children try to avoid one of their most basic needs, sleep. So how can parents help their children get enough sleep and develop healthy sleep habits? A bedtime routine is the first step. Here's how to create one.

Build in a wind-down period.

Like a decelerating car, it's helpful to gradually wind-down your child's activity level. Reserve the end of the day for quiet play.

Set a time and stick to it.

Make your child's body clock your ally and aim for the same bedtime each evening.

Give adequate warning time.

An abrupt end to playtime is likely to inspire protest. Give children five or ten minutes advance notice.

Give your child a warm bath, dress for bed and brush his teeth.

A warm bath and quiet play with bath toys is soothing and raising the body temperature slightly creates feelings of sleepiness.

Read a book, or sing a song.

Whether you always sing three songs, or choose four books, it's important to keep this element of the routine consistent to avoid conflict.

Keep your tuck in time brief.

Once your child is tucked in, keep your "goodnights" brief. Prolonging them and becoming involved in conversation creates opportunities for protest.

Follow the same order each day.

The operative word in bedtime routine is "routine." A routine will help an infant or toddler separate from parents for the night. Knowing what comes next helps decrease all children's anxiety about what to expect.