Bedtime routine
Is your little one kicking up a fuss about going to bed?
Get inspired by these helpful hints to boost the success of your bedtime routine.
No more stalling. Give your little one the sleep they need, and yourself the rest you deserve.
Let’s get down to it!
How Long Should We Sleep?
Like many of us, I’ll say, “As long as I can!”, but our little ones have their own needs. The National Sleep Foundation has the answer:
| Age Group | Age | Hours of sleep per day |
|---|---|---|
| Newborns | 0–3 months | 14–17 hours |
| Infants | 4–12 months | 12–16 hours |
| Toddlers | 1–2 years | 11–14 hours |
| Preschoolers | 3–5 years | 10–13 hours |
| School Age | 6–12 years | 9–12 hours |
| Teens | 13–18 years | 8–10 hours |
| Adults | 18-64 years | 7–9 hours |
| Aging Adults | 64+ years | 7-8 hours |
Is It Working?
How good is your routine? Is it all in your head? Can you stick to the plan?
Take a moment to reflect on what needs to be done every day. To get the best results, make a list or take a quick note when faced with a chore.
Your little ones are growing faster than you think and it might be time to adjust.
Plan it Out
Keep these tips in mind when planning your own schedule.Your chores are probably different from mine so I won’t go into too much detail.
Naps
The right amount of naps is super important. Over-tired kids can get hyperactive and we all know what that does to your schedule..
On the other hand… you’ve got to catch up on housework and it might be tempting to let your little one nap a little longer. Don’t. You’ll be fighting with them later when it’s actually time for bed, upsetting your routine.
Play Outside
Sunlight during the day helps suppress melatonin. This makes us awake and alert during the day and ready for bed at night. No more sluggish boredom in the afternoons.
Bonus: since you’re outside, there will be fewer messes to clean up at home! This means more quality time with our little ones.
Life Happens
A broken plate, car trouble or an unexpected appointment. Life can get in the way of your perfect routine. Expect this. Stay strong, carry on and don’t worry too much if something is not prefect. Life rarely is.
Example
Dinner from 6 to 6:45. Then, we dim the lights, talk about our day and relax with some light play.
Around 7:15, potty time! Followed by a quick wash, then it’s off to the crib for story time by 7:45.
My kids love the extra sound effects I can play with Professor Quack and the light show really brings my storytelling alive.
By 8:30 our little one is usually asleep and I can move on with the rest of my evening.
Review it Again
Your kids are growing and evolving, you need to keep up! My day plan never stays the same for too long. Review your routine if you have a feeling like something is not working
Reference:
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O’Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep health, 1(1), 40–43. https://doi.org/10.1016/j.sleh.2014.12.010
