Toddler Bedtimes
Developing a Schedule and Routine
By Keath Castelloe Low
Schedules and routines are "absolutely critical" to your toddler getting a good night's sleep. Still, many parents have difficulty with maintaining routines. Consistency is key. Dr. Lewin provides some simple tricks to establishing a bedtime routine and sticking with it:
Schedule a consistent time for bed that is appropriate for your child's age. The optimal time for toddlers, based on their internal sleep clock, is in the evening between 6:30 and 7:30. Prior to bedtime, establish a simple routine – quiet reading time, quiet focused play, bath time, then bed. For some children bath time can be relaxing, yet for others the warmth of the bath may be activating. If this is the case for your toddler, move bath time before dinner. Routines right before bed should be soothing and relaxing in order to prepare for sleep. Allow your child to fall asleep independently. If he is used to being with a parent as he falls asleep, you can gradually decrease the amount of contact you have with him and then check back in with him every five minutes for the first few nights, then every 10 minutes, letting him know that as long as he is quiet and stays in bed then you will continue to check in. This will help your child feel a sense of security around bedtime. Again, here consistency is key, so Mom and Dad should agree to be consistent and stick with the program for at least five days. Turn off all electronic media (television, computer, movie, etc.) at least an hour before bed. Avoid caffeine. Make sure your toddler's sleep environment is comfortable and cool, but not cold or hot. Keep the bedroom quiet and relatively dim. A night light is fine, but a dim room is best. Keep environmental cues in the bedroom consistent. In other words, watever is in your child's sleep environment when he falls asleep is what is needed for him to transition back to sleep when he has one of multiple awakenings at night. So if a child falls asleep to music, this music will be needed for him to fall back to sleep. If you are in the room when your child falls asleep, he will need you again when he wakes up at night. Want to see more?
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