Establishing a consistent bedtime routine from a young age is one of the best things you can do as a parent or foster carer. A relaxing routine signals to your child that it’s time to wind down and get ready for sleep. This makes bedtime easier and helps your little one get the rest they need. Here are some tips for creating a good bedtime routine right from the start.
Start Early
Don’t wait until your child is older to implement a routine. Start as young as a few weeks or months old. At this age, a bedtime routine may simply involve a bath, feeding, rocking/cuddling and then putting them down drowsy but awake. Even this simple routine helps them associate certain activities with sleep.
Be Consistent
Stick to the same sequence of activities at around the same time each night. Consistency and predictability will help cue your child that bedtime is approaching. For example, you might give them a bath at 6:30pm, put on pyjamas and read books at 7:00pm, and then put them in the crib at 7:15pm.
Keep it Relaxing
Incorporate calming activities like a warm bath, massage or reading books. Avoid stimulating play right before bed. Keep lights dimmed and voices quiet and soothing. This helps your little one wind down. Consider playing soft music or nature sounds.
Set the Stage
Make sure the sleep environment is optimal. Use a white noise machine or app to drown out disruptive household noises—you can use some of your fostering allowance for sleep aids like this if you are a foster carer. Keep the room slightly cool – around 65 to 70°F (18 to 21°C). Make sure the crib sheet fits snugly and use a sleep sack instead of loose blankets. Draw the curtains to make the room dark and avoid bright lights.
Put Baby Down Drowsy But Awake
Once your little one is calm and sleepy, put them down in the crib while they are drowsy but still awake. This helps them learn to fall asleep independently. Stay nearby and gently pat or shush until they fall asleep. Don’t let them cry it out.
Keep Night Wakings Brief
When your child wakes at night, respond promptly but keep the interaction brief and boring. Attend to their needs but avoid stimulating play. Use dim lighting and keep your voice soothing. The goal is to help them fall back asleep independently.
Adjust the Routine as Needed
You may need to adjust the routine over time as your child gets older or their needs change. For example, infants need night feeds, but you can gradually phase this out. Watch for signs of sleepiness versus over-tiredness so you can initiate bedtime at the optimal time.
Be Patient and Consistent
It takes time for a routine to become established. Stick with the same sequence of activities for at least 2 weeks before making changes. Consistency is key. Some nights may go more smoothly than others but don’t give up!
Make Exceptions Occasionally
It’s fine to be flexible for special occasions like holidays or weekends. But aim to get back on track the next night. Too many exceptions can disrupt your little one’s schedule.
A consistent, relaxing bedtime routine right from the start encourages healthy sleep habits. Stick with the routine during challenges and milestones. Sweet dreams!