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Tips For A Smoother Bedtime

Tips For A Smoother Bedtime

Thursday, January 2, 2014 - 20:29


Many parents dread bedtime, which can become a struggle that drags on late into the evening. Try these tips to help bedtime flow a little more smoothly:

  • Avoid giving your child a large meal close to bedtime.
  • Make after-dinner playtime calm and relaxing to prevent over-stimulation.
  • Stick to a regular bedtime (and waking time) each night.
  • Create an enjoyable, relaxing bedtime routine
  • Use a repetitive phrase (e.g. “it’s sleep time”) as a cue to let your child know it’s bedtime
  • Put your child to bed in the place where they will sleep throughout the night, when they are tired but still awake
  • A favourite toy or blanket that they associate with sleep can help your child feel more secure at bedtime


You can also make their bedroom a more restful environment which they associate with sleep:


  • Try not to send your child to their bedroom as a punishment, as this can create negative associations.
  • Keep toys out of sight in cupboards or covered at night.
  • Avoid having televisions and computers in the bedroom, or at least make sure your child does not use them during the last hour before bedtime.
  • Pastel and neutral shades can help promote relaxation.
  • Blackout blinds are useful to keep the room darkened, particularly during the summer months.
  • Use a dim nightlight if your child does not like a completely dark room.
  • Keep your child’s bedroom cool – the ideal temperature is around 18 degrees.
  • Play relaxing music during the bedtime routine, but switch it off at ‘lights out’.

Pam Clark is a Certified Sleep SenseTM Consultant and the founder of the Child Sleep Company


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