From the Guidelines
A consistent bedtime routine is essential for helping children transition to sleep and establishing healthy sleep habits, as recommended by the most recent study in 2023 1. To establish an effective bedtime routine, start by setting a regular bedtime appropriate for your child's age. Begin the routine 30-45 minutes before actual bedtime with calming activities such as:
- A warm bath
- Brushing teeth
- Changing into pajamas
- Reading a bedtime story It is also crucial to limit screen time at least one hour before bed, as blue light can interfere with melatonin production 1. The bedroom environment should be conducive to sleep, meaning it should be:
- Dark
- Quiet
- At a comfortable temperature (65-70°F) Consistency is key, so maintain the same sequence of activities each night, even on weekends. For children who struggle with falling asleep, consider using a white noise machine or nightlight if they fear darkness. Avoid giving children sugary foods or caffeinated beverages in the evening. If sleep problems persist despite a consistent routine, consult your pediatrician, as they may recommend age-appropriate sleep aids or behavioral interventions. Establishing these habits works because predictable routines signal to children's bodies that it's time to wind down, reducing bedtime resistance and helping them feel secure, as supported by the expert consensus recommendations for rehabilitation among children with cancer 1.
From the Research
Effective Bedtime Routines for Children
An effective bedtime routine for children can have a significant impact on their sleep outcomes, as well as maternal mood. The following elements can be included in a bedtime routine:
- A consistent routine that includes activities such as tooth brushing, reading a book, and having a bath 2, 3, 4
- Avoiding food and drinks before bed 4
- Having a set bedtime at a suitable hour 4
- Incorporating massage into the bedtime routine, which can improve child and mother night wakings, maternal perceptions of child sleep and mood, and maternal sleep quality 5
Benefits of Bedtime Routines
The benefits of bedtime routines for children include:
- Better sleep outcomes, including earlier bedtimes, shorter sleep onset latency, reduced night wakings, and increased sleep duration 2
- Decreased parent-perceived sleep problems and daytime behavior problems 2
- Improved maternal mood 3, 5
- Increased sleep continuity and reduced wakefulness after sleep onset 3
Measuring Bedtime Routines
Bedtime routines can be measured using a static (one-off) or dynamic (over a 7-night period) approach, which can capture the consistency and quality of the routine 6. This can help identify areas for improvement and monitor the effectiveness of interventions aimed at establishing healthy bedtime routines.
Intervention Studies
Intervention studies have shown that instituting a consistent bedtime routine can lead to significant improvements in sleep outcomes and maternal mood 3, 5. Additionally, using automated text messaging systems to communicate bedtime routine interventions to parents can be an effective and feasible approach 4.