A good night’s sleep is critical to children’s wellbeing, underpinning their physical and mental health, while also setting them up for success when it comes to growth and learning.
But sometimes encouraging them to get that good night’s sleep is easier said than done. In fact statistics indicate almost a third (31 per cent) of children aged 6-11 years struggle to get to sleep and then maintain that rest.
That’s where a sleep routine can be a game-changer, creating a predictable pattern of events that gently guide children towards their nightly rest.
So, let’s look at establishing a sleep routine, and the techniques you can use to ensure bedtime is stress-free.
The key sleep routine ingredients
A good sleep routine is all about creating a predictable set of events that steadily lull your child into a sense of security and relaxation.
This routine helps the body and the mind unwind courtesy of a schedule of activities that occur in approximately the same order at the same time each night.
Generally this routine includes:
- An early meal
- Bath time
- Limited screen timePyjamas and teeth
- Reading or quiet time
- Cuddles and goodnight
- Lights out
Top tips
Limit screen time - The blue light that comes from screen usage has been found to suppress the production of melatonin, which is a hormone that promotes sleepiness. That’s why it’s important to limit screen time and turn off devices at least an hour prior to bedtime.
Quiet time is key - Quiet time is a key component of a stress-free sleep routine. Whether it’s quiet play, spending time with your child discussing the day or reading a story together, quiet time helps foster a sense of security and relaxation.
Comfort rituals - In addition to quiet time or a bedtime story, a comfort ritual can also help soothe your child in the lead-up to, or after, lights out. This ritual might include cuddling a toy while listening to soft music or an audio book.
Good night - At the conclusion of the bedtime routine, let your child know it’s time for sleep. That means it’s time to lie quietly with no more stories and no more talking.
When children get up in the night
Even with a well-practised sleep routine, there will be occasions when your child calls out or gets up in the night. If that happens, gently guide them back to bed and wish them goodnight.
While it might take a few weeks to completely implement and realise the effects, a stress-free sleep routine can decrease the amount of times your child gets up in the night in addition to making it easier for them to go to sleep.
Benefits of a sleep routine
Establishing a sleep routine offers a wealth of benefits for your child, including instilling good sleep habits that can last a lifetime.
Research shows children with a bedtime routine tend to go to sleep earlier, and this has flow on effects for improved memory and concentration, along with positive behavioural outcomes.
Meanwhile, the Sleep Foundation notes sleep routines help foster parent-child bonding and, in the long term, the benefits translate to better readiness for school, as well as better academic performance and social skills.
How Kitty & Raffy can help
Kitty & Raffy is an Australian brand that’s all about enhancing children's emotional wellbeing. Our range includes a series of storybooks along with our flagship product, "Comfort Me Raffy," which is a safety-certified emotional support toy designed to help kids manage anxiety.
You can view our full range of products and see how they can assist with establishing a stress-free sleep routine here.
