Crafting A Consistent Sleep Routine

Making sure your child gets quality sleep is key in development and daily function. Establishing a consistent and predictable nightly schedule can be highly beneficial in achieving that quality sleep. Determining an effective sleep routine can be challenging for families, especially because every family and their needs are unique. Regardless of the age of your child, the benefits to carrying out a routine can be noted throughout the child’s day. Quality sleep equals better quality of life. Below are some ideas to assist in developing a sleep routine that works for your family.

Sleep Routine Tips

1. Setting Age-Appropriate Bedtimes

Depending on your child’s age and needs, it is important to implement an appropriate bed time. Younger children require more sleep than older children. Establishing a consistent bedtime assists with the child’s internal clock and can help their bodies know when it is time to wind down.

2. Create a Relaxing Bedtime Routine

Develop a calming bedtime ritual can also assist your child in knowing the expectations and when it is time to wind down. Bed time activities can include things such as bath time, reading a story, or listening to quiet music. Being consistent with this ritual is key!

3. Establish a Calm and Comfortable Environment

It is important your child’s bedroom is conducive to sleep. This can be done by minimizing the stimulus present at bedtime. Having an organized space to put toys and other distractors away is beneficial. Making sure the temperature is comfortable and it is dark enough can assist as well. Limiting the noise they can hear outside the bedroom is important and providing a comfortable space for them to sleep in is important. If age appropriate, weighted blankets that are 5% of their body weight can assist with a restful sleep. Use nightlights if needed or black out curtains if streetlights or other disturbances can be seen outside.

4. Limit Screen Time Before Bed

Limiting screen time before bed is crucial to quality sleep. The blue light emitted by screens can interfere with melatonin production and circadian rhythm, making it harder for children to fall asleep and stay asleep. Even if your child gets 8-10 hours of sleep a night, electronics can impact the quality of that sleep. Establish a rule of no screens, whether that be TV, tablets, or smartphones, at least an hour before bedtime is important. Instead, encourage quiet activities, such as listening to soft music or reading a bedtime story.

5. Encourage Physical Activity During the Day

Regular exercise during the day helps children expend energy and promotes better sleep at night. However, it is important to avoid vigorous activities too close to bedtime as they can be stimulating and interfere with the child’s ability to wind down for bed. high activity level early in the day (5-6 hours before bedtime) is best! Fi your child is too inactive earlier in the day he or she will have trouble getting rest that night.

6. Monitor Diet and Fluid Intake

Avoid heavy meals or sugary snacks close to bedtime, as they can cause discomfort or give your child that “second wind.” Ensuring your child is hydrated throughout the day is essential but consuming too much before bed can result in frequent trips to the bathroom, disrupting their sleep.

7. Establish Consistent Wake-Up Times

As discussed earlier, establishing consistent bedtimes is important, but so is consistent rising times. Consistency with bed time and wake up schedule can assist their body’s natural sleep-wake cycle.

8. Use a Visual Aid

Using a visual aid can help the child understand the expectations and what comes next. This visual can be interactive if that is something the child enjoys. For example, making a checklist or providing pictures that outline the steps of your routine. The use of a visual aid can also assist in helping the child become more independent with their bedtime routine and give them a sense of control. Making the child an active participant can help in their willingness to engage rather than placing “demands” on them.

9. Be Patient and Persistent

Creating and maintaining a healthy sleep routine will take time and consistency. Be patient with any setbacks that may occur and celebrate small victories. Be open to communicating with your child and adjusting the routine if needed. Letting the child be part of the decision-making process can assist in their participation. Give them appropriate choices, such as would you rather brush your teeth or take a bath first, would you like a bedtime story or some soft music, which of these 2 songs would you like to listen to, etc.

Sensory Bedtime Tips

If you have a child with sensory processing difficulties here are some extra ideas to assist with winding down and getting their bodies ready for bed.

Activities you can do before bed:

Deep pressure/heavy work activities (proprioceptive activities), movement activities (vestibular activities) such as:

• Joint Compressions
• Rocking in a chair or on parents lap
• Rolling up in a blanket like a burrito
• Carrying books or a weighted blanket up the stairs on the way to bed
  • (anything with some weight to it will work, but not too heavy that it could be unsafe!)

Options for bedtime use:

• weighted blanket (5% of their body weight) or multiple blankets to add some weight
• sleep sack or sleeping bag
• essential oils or salt lamp
• white noise machine or soft, calming music
• bed cocoon (sleep tent, canopy)

Sensory friendly bedroom ideas to promote sleep:

• calming colors that are least stimulating (neutrals or cool, muted colors)
• black out curtains on the windows
• motion activated nightlight to prevent constant light all night
• soft, neutral colored weighted blanket
• reduce clutter and distractions in the room

In Conclusion:

By implementing these tips consistently, you can help your child develop healthy sleep habits that support their overall health and well-being. Adequate sleep is essential for their physical, emotional, and cognitive development. With patience and consistency, you can work you’re your child to create a bedtime routine that sets them up for a restful night of sleep and a positive morning experience.

An example bedtime routine:

• Dinner
• Bath / Shower
• Quiet play (no tv)
• Rocking back & forth with parent in the chair
• A cup of warm milk
• Brush teeth
• Bedtime story in bed (no bright lights)
• Soft Music
• Goodnight & Sweet Dreams
• Lights out

If you’re interested in learning more about supporting your child’s sleeping habits, give Therapeeps Occupational Therapy a call at (605)-204-0677 or complete our intake form. Check out how Occupational Therapy can help neurodivergent individuals here!

Additional information & resources:

• Difficulty with Sleep, Sensory Challenge: Daily Living Skills
• Helping Kids Get the Sleep they Need
• Bedtime Routines for Children
• Positive bedtime routines: babies, children and teenagers
• A Good Night’s Sleep Can Be Routine for Kids – and Their Parents
• Developing A Consistent Bedtime Routine For Your Child
• How to sleep better: 10 tips for children and teenagers
• Kids and Sleep

Written by: Taylor Giglio OTR/L