Bedtime Routines - Do they really make all the difference?
Establishing a consistent and predictable bedtime routine will support your child in getting to sleep faster and with ease. When our little one’s can anticipate sleep with different sleep cues (white noise, swaddling/sleeping bags, books, specific songs and comforters) it triggers their brain to acknowledge that sleep is coming. When this signal is triggered, their brain helps them relax by releasing melatonin (the sleep hormone). So, let’s explore the significance of various sleep cues, including white noise, sleeping bags, comforters, songs and books, and how they contribute to a harmonious bedtime routine. When we layer
White Noise: We know that white noise has been scientifically proven to trigger our babies calm refelex, allowing them to settle into sleep easily. White noise also masks potential disturbances and creates a soothing environment, helping children transition from the busyness of the day to a restful night. Incorporating white noise into your bedtime routine is akin to tuning out the chaos and tuning into a peaceful sleep sanctuary. For more information on White Noise find my blog here.
Swaddling and Sleeping Bags: A sleeping bag or swaddle would not be used in any other time, other than sleeping. So, when this appears and your child feels it on their body, it is a clear message that sleep is coming. The choice of bedding can significantly impact a child's perception of sleep. Sleeping bags provide a cozy and secure sleeping environment, giving children a sense of familiarity and comfort. The enclosed nature of a sleeping bag also helps regulate body temperature, promoting a comfortable sleep experience. Sleeping bags also prevent children from climbing out of their cots. If your toddler is clever enough to unzip it, it may be time to turn the sleeping bag around and zip them in from the back. By consistently using a sleeping bag as part of the bedtime routine, children develop an association between the snug embrace of their sleeping bag and the forthcoming journey into dreamland.
Comforters (7 Months+ only): A comforter is not just a piece of fabric; it's a tangible source of comfort and security. Incorporating a favourite comforter into the bedtime routine establishes a comforting ritual that signals the transition from wakefulness to slumber. The soft touch of a familiar comforter creates a tactile cue that reinforces a child's sense of safety and relaxation. As they wrap themselves in the warmth of their comforter, children find solace and ease, setting the stage for a peaceful night's sleep. The comforter will also act as a bridge between the parent and comfort during the night if they wake up and need support. It could be the one part of your sleep journey that is missing to help them sleep longer overnight.
Books: Reading books before bed reinforces the behaviour we all strive to live by. No screens before bedtime. If we encourage our children to read books before they go to sleep, perhaps this will become a habit they will take with them into adulthood. I like to have specific pre-bed books and 1 book that is a non-negotiable as the last book we read. So, pick a book that sends the sleep message like ‘It’s time for bed’ by Mem Fox as the book you read EVERY night before bed. This will help send that message to your babies brain.
Songs: Once the books are read and it is time for bed, cuddle your little one and sing to them. It is the perfect way to connect with them and strengthen your attachment with them before they go to sleep.
Example Bedtime Routine:
Bath, Bottle/Breast, Quiet Play, Lights Down, White Noise on, Swaddle/Sleeping Bag, Books, Songs, Bed
For a visual bedtime routine click here
In the realm of childhood sleep, the significance of sleep cues cannot be overstated. White noise, sleeping bags, comforters, books, and songs collectively create a symphony of signals that guide children toward a restful night's sleep. As a sleep consultant, my mission is to empower families to build consistent and comforting bedtime routines, unlocking the key to sweet dreams and restful nights. By embracing these sleep cues, parents can turn bedtime into a harmonious experience, fostering a positive relationship between children and the restorative power of sleep.
