• Published by Christy Prawira, MBA, M.A, BCBA from Blubridge Center 

Sleep is one of the most important aspect in a child's development. Research showed that children who get enough sleep will have better attention, behavior, and emotional regulation. A good night sleep will improve their quality of life. On the other hand, children who lack sleep are prone to depression, mental disorders, diabetes, obesity and self-injuries. Therefore, it is very important for children to have a good sleep every night. One of the best way to establish a good sleeping habit is through having a bedtime routine. This usually consists of 3-4 activities that is constantly repeated every night. Dr. Rafael Pelayo, a clinical professor of psychiatry and behavioral sciences at the Stanford Center for Sleep Sciences and Medicine stated that a routine gave a sense of calm and safety that makes sleep easier. In fact, children with a consistent bedtime routine have better behavioral regulation compared to the ones who doesn’t. 

Here are some ways to a good bedtime routine for your child:

1. Make bedtime routine consistent

Do the same steps in the same order every night to establish a pattern. For example: Changing to pajamas, drink milk, brush teeth, read a story. The child’s brain will register the pattern and signal that it is time for bed. This will make transitioning from being active to wining down for bed easier. Reading the same story book each night for a certain period of time is also a good way to establish this routine.

2. Start the bedtime routine 30 minutes before their actual bedtime.

It is important to understand that children’s circadian rhythms (body clock) is different than adults. A 1-hour nap at the correct time gives a better rest than a two-hour nap outside the schedule. When a child is overtired, it will make it more difficult for them to sleep. Therefore, start their bedtime routine 30 minutes earlier than their actual sleep time.

Here is the American Academy of Sleep Medicine Guideline:

• Ages 4-12 months: 12-16 hours (including naps)
• Ages 1-2 years: 11-14 hours (including naps)
• Ages 3-5 years: 10-13 hours (including naps)
• Age 6-12 years: 9-12 hours
• Age 13-18 years: 8-10 hours

3. Keep the routine short.

Some parents spend almost 2 hours on the bedtime routine. This will get the child even more stimulated rather than gaining the calm they need. Routine should only consist of 3-4 items and should not last longer than 30 minutes. We recommend these steps in order:

• Warm bath/ bubble bath
• Go Potty
• Brush teeth
• Read a Book

4. Include Bedtime story

Reading before bedtime not only signals that it is time to sleep, but also creates a bond between parent and child. Moreover, it helps with cognitive and brain development. Books before bed should be relaxing (not scary topics) to give children time to think and imagine peacefully before they wind down for bed. With this positive habit, children will learn to love reading as they grow older.

Check out the Bumblebook Book Collection for quality bedtime stories and a great night's sleep for your kids.

References:

Nurture and thrive blog. (2022, February 2). The best bedtime routine for your child according to Science: Plus Solutions for nightime anxiety. Nurture and Thrive. Retrieved April 13, 2022, from https://nurtureandthriveblog.com/bedtime-routine-for-kids/

Sleep Education - American Academy of Sleep Medicine. Sleep Education. (2021, October 5). Retrieved April 13, 2022, from https://sleepeducation.org/

Bedtime story, Sleep, bedtime routine

Pre-school 2 Years - 4 Years / 2 Tahun - 4 Tahun (Balita) / General Health / Kesehatan Umum / Health / Kesehatan / How can my kids sleep better?

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