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BEDTIME BLOGS

Insights from The Pediatric Sleep Nurse

When To Implement a Bedtime Routine: Why You Should Start from Day One

As a pediatric Sleep specialist and registered nurse, I've seen firsthand the tremendous impact a consistent bedtime routine can have on a child's sleep quality. The surprising truth? You can—and should—start implementing a bedtime routine from day one of your baby's life.


Why Start So Early?


  1. Establishes healthy sleep habits

  2. Provides structure and security for your child

  3. Helps signal to your baby that it's time to sleep

  4. Can make bedtime easier as your child grows



Baby newborn sleeping

The Ideal Bedtime Routine: Keep It Short and Sweet


A common misconception is that bedtime routines need to be long and elaborate. In reality, a quick, consistent routine is often more effective. Here's my recommended routine:


  1. Put on pajamas

  2. Change diaper

  3. Read one book

  4. Brush teeth (if applicable)

  5. Sing the same song while holding your child

  6. Put them down awake

  7. Say "Good night, it's time for sleep" and leave the room


This entire process should take no more than 15-20 minutes. Keeping it brief prevents overstimulation and makes it easier to maintain consistency.


The Importance of Consistency


Consistency is key when it comes to bedtime routines. This becomes especially crucial during transitions, such as moving to a toddler bed or traveling. Maintain as much of the routine as possible during these times to provide comfort and familiarity.


Self-Soothing Objects


Items like blankets, loveys, or pacifiers can become an important part of a child's sleep routine. Even infants as young as one month old may come to rely on these objects for comfort. If your child has a preferred sleep aid, try to make it a consistent part of their routine.


Setting Boundaries


It's important to establish and maintain bedtime boundaries. If you don't typically rub your child's back as they fall asleep, don't start—even if they ask for it. Changing the routine can actually increase anxiety and make sleep more difficult.


Remember: children thrive on structure and predictability. A consistent, short bedtime routine from day one can significantly enhance your child's sleep quality and make bedtime a peaceful experience for the whole family.


If you find yourself struggling with bedtime routines, don’t hesitate to reach out for support. My “Expert Strategy Session” call is a great opportunity to discuss your specific situation and get personalized advice on how to manage bedtime effectively. Remember, you don’t have to wing it. With the right education and support, you can help your child adjust to a new bedtime routine with ease!


 

Feeling overwhelmed by all this sleep talk? Need a little extra guidance? Book an Expert Strategy Session with me or sign up for my Premium Support package and get ready to conquer sleep like a pro!


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thorne the pediatric sleep nurse holdng a baby in overalls

Hi! I'm Thorne

My goal is to make the journey to restful sleep clear, simple, and achievable for every family.

Categories
The pediatric sleep nurse holding a baby in overalls

Hi! I'm Thorne

My goal is to make the journey to restful sleep clear, simple, and achievable for every family.

Categories
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