Bedtime Routine

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Bedtime Routine

Quick Tips for Busy Parents

There are a lots of books with lots of ideas on how to get your child to bed and to sleep.
Here are a few quick tips taken from them.

* Set a bedtime and stick to it.

* A 'wind down' period about an hour before bedtime will mentally prepare your child for bed. This may include bath-time, a bedtime story, or a bedtime drink or snack. Make it what you want it, but be consistent.

* Establish regular 'sleep cues' so that your child will come to know what to expect. Sleep cues are signals to your child that it is time for bed and time to sleep. These will include your bedtime routine - perhaps with the addition of a musical toy or cot mobile, a special doll or comforter, and even a particular type of bedding such as a baby sleeping bag.

* Putting your child to bed in the same cot or bed every night will make this a familiar and special place just for sleeping, and therefore a further sleep cue for your child.

REMEMBER - be consistent!

Routine: the route to sleep

Many consider a bedtime routine to be one of the most important factors in getting your baby to sleep through the night.
There are many excellent books that give guidance and outline typical schedules,
and of course your health visitor/midwife will have lots of ideas and experience in establishing routines.

A TYPICAL ROUTINE

Set a bedtime and stick to it. A 'wind down' period about an hour before bedtime will mentally prepare your child for bed. Consistent 'sleep cues' will be signals for your child that it is time for bed and time to sleep.

A typical routine may consist of some or all of the following;
(please consult with your own health care professionals to establish what is best for your individual needs.)

1. Daytime Sleep

Monitor and control sleep during the day. It will probably take some time to fine tune what works well for you and your baby.
You may want to schedule the last meal and/or feed around the last activities of the day so that your child isn't hungry when bedtime comes.

2. Bathtime

Bath-time may be one of the first 'sleep cues' of the evening and signal the start of the 'wind down' period for you and your baby. Additionally, bathing your baby can provide a very special opportunity for bonding.
Ideally bath-time should occur about the same time every evening. A warm bath can soothe and relax your baby before bedtime and should be an enjoyable time for you too. Being prepared will help you be calm and confident. Enjoy this time together!
Why not add some soothing and relaxing essential oils to the water such as lavender and roman chamomile, which are renowned for their calming properties.

3. Massage

There are interesting books and videos available on this subject and your health center may hold workshops and classes.
Allow yourself adequate time and use this time to share a few special moments with your baby. While you massage your baby look tenderly at him/her. Doing this you stimulate all the senses of the baby and establish a more intense visual and tactile communication. Feel free to speak to your baby.
It is a good idea to put the massage cream or oil on your hands and rub them together so they will be soft and warm and do not shock your baby.

4. ...and so to bed.

Just after massage can be the ideal time to give a last feed for a young baby, or a drink and/or snack for an older child.
Share a bedtime story or chat about your days activities as a further 'sleep cue'. As you cuddle up together, this can provide some comfort and reassurance to a tired and fractious baby or toddler.
Once in their cot or bed, a favourite baby comforter or toy may help to settle your child. For some, a soft night light or luminous shapes may provide further comfort.
Gentle music from a CD or mobile/cot accessory can be the final sleep cue as your baby drifts into sleep.