A bedtime routine is important for children so they know what to expect and when. It helps children to relax and prepare for a nights sleep.
It's important to remember that when making any changes to a routine, consistency is key and it can take up to 2 weeks to notice any changes.A routine means doing the same things at the same every day, even at the weekends.
A simple bedtime routine for a primary school aged child may look something like this:
7:00pm – Prepare your home for sleep by dimming lights, closing curtains, turn off any screen activity.
7:05pm – Do some calming activities with your child such as jigsaws, sticker books, colouring, threading.
7:15pm – Supper time using sleep foods, which we discuss in the 5 week programme.
7:30pm – Bath time if appropriate, and pyjamas on.
8:00pm – Bedtime, story, hugs and kisses, say ‘it’s sleep time’.
If your child keeps getting up gently lead them back to bed saying ‘it’s sleep time’.
Remember to stay calm and stick with it. Try not to engage in conversation and give them minimal eye contact.