You’ll hear me talk a lot about earlier bedtimes every week on my Facebook Sleep Clinic about just how important they are to your child. The sleep powers an earlier bedtime possesses is endless and often times many parents feel the earlier they put their child to bed, the earlier they will wake. Not true.
Any child, any age can benefit from an early bedtime. It can keep them rested, reduce night wakings, limit bedtime battles and even make them sleep longer in the morning.
I know most parents have full time jobs. Getting home, eating dinner and getting the kids into bed at a reasonable time seems close to impossible some days. Not to mention all the post-school, extra-circular activities we schedule in. While the task seems daunting, it’s something we should try to do for our children whether an infant, toddler or school-aged. Even 15 minutes earlier can make a huge difference to their sleep quality, therefore improving cognitive abilities, mood and behaviours.
Here’s some personal tips I usually share when working with parents to help them reach the earlier bedtime for their child.
Meal Plan & Prep: cutting down time in the kitchen and getting supper on the table sooner can save you a lot of time. In my case, the slow cooker is my friend. Having a hot meal ready when you walk in the door could save you at least 30 minutes of prep/cook time. Besides, who doesn’t want to walk into a house that smells delicious after a long day of work? Here’s my favourite kid-friendly recipe.
Limit Screen Time: ensure your kids have limited screen time after supper. In last months article I talked about how the light from the screen can actually trick your body into thinking it’s daytime and lower your sleep hormones. By turning off electronics 1 hour before bed it can help keep the melatonin flowing, therefore allow your child to fall asleep quicker and easier and most importantly earlier.
Evaluate Your Bedtime Routine: while very important to signal sleep to your child, sometimes getting them into bed earlier is more beneficial. Can you trim down any steps? Does your child need a bath every night? On nights when I’m running late and my son is tired, I’ll skip the bath knowing those 15-20 minutes would be better served getting him in bed. Baths don’t always have to be at night; a morning tub/shower is a great way to start the day too!
Get Help If Needed; if you’re flying solo with multiple kids maybe it’s time to ask the grandparents, friend, family member or new babysitter to stop by for an hour or two to help with bedtime, or entertain an older child while the younger child is put to bed. Even one or two nights a week can help get that earlier bedtime.
I know at times it’s easier said than done, but once parents see how better rested their child is or how better they are sleeping because of an earlier bedtime, these things just become habit.
Liane Mamo is sleep consultant with Good Night Sleep Site Ottawa and a mother of a smart, fun-loving, creative toddler. Follow Liane on Facebook or Twitter for daily sleep tips and advice.
Good Night Sleep Site is a Family and Pediatric Sleep Practice ready to provide you with emotional and educational support to help your baby or child with their sleep needs.
