Kids bed by time routine!

Does your child have difficulties winding down or getting into bed every night? Below are some strategies you can try! 💤

1. Keep bed time consistent: Find your child’s sweet spot for quality and quantity of sleep, and keep that time consistent! It is important to keep the same time even on the weekends to ensure consistency and that their sleep-wake cycles stay aligned.

2. Eat a protein rich food before bed time: This will help your kiddo to feel full throughout the night, lessening potential to wake up due to being hungry.

3. Stop liquids one hour before bed: This will lessen chance of waking up due to having to go to the bathroom.

4. Have your kiddo engage in heavy work activities before bed: Heavy work activities include anything that incorporates pushing, pulling, and pressure on the body. These activities will help your child get their energy out while also help to regulate before bed. Some activities include: pushing a heavy bin, carrying heavy objects, blanket burrito, bear hugs, animal walks (bear crawls, crab walks, etc.), jumping, etc.

5. Allow for choice: Set the boundary of having to go to bed but still allow for your child to make choices. I.e., let them choose the pajamas they are going to wear, the book you are going to read, the pillow they want to use.

6. Limit screen time at least 1 hour before bed. Screens can stimulate our senses and will keep your child alerted vs regulated. Instead of screen time, bring your child outside as the sun is setting, as this will align the sleep-wake cycle. Your child will want to rest when the sun is going down and wake when the sun is coming up.

7. Keep bed time routine consistent: Children thrive off of structure and routine, so keep their bed time routine consistent! The more a child engages in a routine the more they will follow it. I.e. First take a bath, second brush teeth, third quiet play, fourth lay in bed and read a book, fifth time for sleep.

8. Limit amount of toys in the bedroom: Try to keep your child’s bedroom minimalistic, as clutter/toys can decrease their ability to wind down. Additionally, toys can be a distraction and may prevent a child from going to bed due to wanting to play instead.

Comment what your favorite bed time strategy is for your child! #kidssleep #bedtimeroutine #pediatrictherapy #zzz