How to Establish a Bedtime Routine for Children
Children of all ages need established routines. Structure and familiarity give children a sense of security and help them develop self-confidence. Routines also help children develop time management skills, which are so important in all aspects of day to day life. The more routines a child has, the better he will be able to handle tasks and chores and learn new skills. Here are some tips to help you establish a bedtime routine for your child.
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Instructions
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Determine how much sleep your child needs. Children ages 5 to 12 usually need approximately 11 hours of sleep each night and teens need about 9 hours. Keep in mind these recommendations are very general. Your doctor or health professional can analyze your child's individual health status and help determine how much sleep she needs.
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Decide on an appropriate bedtime for your child. Once you have determined the amount of sleep he needs and what time he has to get up in the morning, you can set your child's bedtime.
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Know the signs of not getting enough sleep. If your child is unusually grouchy during the day, falls asleep easily in the car, is hard to get up in the mornings or rubs his eyes frequently, you should suspect that lack of sleep is the culprit.
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Monitor what your child eats and drinks before bedtime. You should limit caffeine and sugar intake because they contribute to restlessness.
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Establish some rituals for your child to follow in preparation for bedtime. Some winding down time should include activities such as taking a bath, brushing teeth and reading. Eventually, you want your child to follow his bedtime routine without having to be told.
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Tips & Warnings
Have your child lay out her clothes for the following day as part of the bedtime routine. Also have her pack away all books, supplies and signed papers in her book bag. This will give a good head start on the morning routine for the next day.
Remember, all children are different. Just because other children of the same age seem to do well with 10 hours of sleep doesn't mean that your child will. He may require more or less sleep, depending on his state of health, the amount of physical activity he gets and how well he handles stress.
