Quality, regular sleep is crucial for every human’s functioning and growth. Sleep has been found to be particularly important for growing children. According to the National Institutes of Health, sleep impacts multiple areas of development of children. These areas include neurocognition, physical health, and social-emotional skills. Without proper sleep, children tend to have sleep issues throughout their lives. They often either have issues with staying or falling asleep, or they develop something more severe such as sleep apnea. However, if children have a regular bedtime routine, they are set up for success. They are more likely to have healthier sleep, a sense of care, and overall wellbeing in childhood. With a few nights of a routine, you will likely see improvements in your child’s sleep.
Most bedtime routines consist of a few activities, such as eating a snack, brushing teeth, taking a bath, and/or reading a book together. When building a bedtime routine with your child, make sure it is just that - routine. Do these activities with your child in the same order each night. After a few nights, your child will recognize when the bedtime routine has begun at night and know what steps are coming next. They will not be caught off guard by the evening’s activities and will be better prepared to go through each step with you.
It can be tempting to let your child have screen time before they sleep. Screen time keeps them occupied, is enjoyable for them, and gives you a break at the end of a long day. However, according to the Sleep Foundation, blue light found in screens suppresses the natural production of melatonin. Melatonin is the hormone in our bodies that makes us feel sleepy. Blue light has an even more severe impact on children than adults, so they will be more sensitive to the use of screens before bed. If your child uses screens in the evening or at night, it will disrupt their natural sleep-wake cycle. This can cause your child to feel less sleepy even if they are tired.
If you begin your child’s bedtime routine when they are already sleepy, your child may be grumpy or uncooperative. This could make the experience less enjoyable for both of you. It may turn the activity into something they do not want to do in the future. Try to start winding your child down for bed before they become tired so that the bedtime routine is a positive experience for them.
Start to dim the lights around the house when it is time to begin your child’s bedtime routine. This will indicate to your child that it will be time to go to bed soon. Your child’s room should be cool, dark, and quiet when they go to sleep. If they are afraid of the dark, it is okay for them to have a dim nightlight or for you to leave their door cracked with a hall light on. When putting your child to bed, sit with them for a bit to ensure they are comfortable and getting sleepy. If they have a security blanket or toy, make sure they have it in bed with them so they feel secure when falling asleep after you leave their room.
While you are helping your child develop a good bedtime routine, we at Wonderschool can provide quality child care during the day. We offer in-home child care, regular daycare, and preschool options in your neighborhood. These programs meet our Quality & Safety promise, so you can be confident that using our services is a smart choice for you and your child. Visit us at https://corp.wonderschool.com/ to learn more about child care in San Francisco.
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