Creating a Bedtime Routine

Creating a bedtime routine benefits the whole family. Keep the sleep schedule as consistent as possible, even during school breaks and vacations. When everyone is well rested, family life is a lot more pleasant.

Creating a Bedtime Routine

1. Plan quiet activities 30 minutes before bed to set the stage for sleep.
2. Make your child’s bedroom a quiet and comfortable place.
3. Limit screen time, especially before bed.
4. Avoid all screens (computer/tv/tablet) in your child’s bedroom.
5. Play soothing music or white noise to mask household sounds.
6. Limit food and drink before bedtime.
7. Create a structured bedtime routine. Include bathing, brushing teeth, reading books, quiet songs, and prayer.
8. End your child’s day with prayer. Rote prayers are good with little ones. Expanding into personal prayers, including attributes of the Lord, thankfulness, forgiveness, and supplication. Guided prayer teaches a child how to talk to God.
9. Read bedtime books with nighttime themes.
10. If your child is afraid of the dark, plug in a nightlight.
11. Tuck your child in securely with a goodnight kiss. Remind the child you’ll see him/her in the morning to set the expectation when the sun rises in the sky, the child may get up.

Make sure your child is getting enough rest. The American Academy of Sleep Medicine recommends the following:

• Infants (4-12 months) 14-16 hours, including naps
• Toddlers (1-2 years) 11-14 hours, including naps
• Preschoolers (3-5 years) 10-13 hours, including naps
• Elementary (6-12 years) 9-12 hours

…when you lie down, your sleep will be sweet.
Proverbs 3:24

© 2023 Becky Danielson. All rights reserved.

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