Ending bedtime Battles: What does a good sleep schedule look like?
Parents are plagued with questions like “so are they sleeping through the night, yet?” or with “humble brags” like “my son was sleeping in his own bed by age 15 months” and it can leave many feeling like they are doing something wrong or “failing” their children. However, good sleep habits are just that…habits. They need to be implemented, practiced, and consistently upheld in order for them to flourish!
Studies show that creating a sleep schedule for your child helps them relax more at bedtime, making it easier for them to fall asleep and ultimately creating great sleep habits. And I mean…alone time for us doesn’t sound too bad after a long day! Remember that all situations, children, and families are different so use this as a guide but allow for some flexibility!
Some other great benefits of creating a good sleep schedule for your child include:
Aiding optimum growth and development
Improved attention and better ability to foster learning
Mood regulation
Elimination of bedwetting and sleepwalking
Tips that set up a good foundation for good sleep schedules and habits
Set an (appropriate) bedtime for your child. It is recommended the hours are between 7 pm – 9 pm (the latest) to ensure all the health benefits of sleep and limit overtiredness. And be sure to be as consistent with your bedtime!
Start preparing for bedtime at least 30 min- 1 hour (if time allows before bedtime). If bedtime is at 7:30 pm, you start preparing for bedtime between 6:30-7:00 pm. Preparing looks like dimming down the lights, limiting overly stimulating noises, quiet activities (like reading books), and signaling the body that sleep is near.
Give adequate time after the last meal (at least an hour or 45 minutes) before bedtime. Allowing time for them to digest their meals (and for them to use the restroom before bed) to avoid disruptions to their sleep.
Allow for a countdown if your child is receptive to them. Giving them a warning can help alleviate some of the protest instead of bedtime being sprung up on them!
Give them some power and control over how they would like to transition throughout the bedtime routine. Using “false choices” such as “would you like to hop or skip to the bedroom?” or “do you want to brush your teeth before or after you use the potty?” This allows for them to feel like they have some control/power and alleviates their need to regain some by refusing or “fighting back.”
Prioritize some one on one time before bedtime. It does not need to be grandiose in nature. It can be as simple as 10 minutes of uninterrupted time with you or your partner. This provides security and connection that will help alleviate any anxiety tied to being separated from you/your partner.
Final Thoughts
Don't overthink the process or doubt its ability to work. Trust the process and watch the results unfold. Be clear, confident, and consistent! Try your best not to stress (although easier said than done, I know). If we put the work in, the results will come!
Looking for more? Check out our resources page or if you are looking for more individualized support book a discovery call with me!
