Great ways for parents/familes to to create bedtime routines that help children get the sleep they need.
Your family's evenings can be a regular warm and welcomed part of the day. Today too many families find themselves in chaos as the day ends. And prepping the children for bedtime is more often than not a huge hassle. A good nightly habit can change everything, and benefit everyone.
Here are just a few great rituals to help all children (therefore parents) get the good nights sleep they need and deserve.
Reading: This is an old favorite bedtime ritual, which has been used successfully for generations. Getting started is sometimes the key. Visit the library with your children. Tell them the trip is specifically to pick out a nighttime book. Depending on their interests, and length of the books (pick longer books to read nightly passages for at least a week or longer) select several books together and allow the final decision to be that of the children. They'll love this new ritual and time with you (parents should take turns reading and/or read together). Your children will be eager to head to bed excited to hear the next chapter.
Puzzles: Young and old alike love puzzles. Find one with a theme that everyone can enjoy and has a large number of pieces. Nightly, after dinner, homework, baths etc., work for a specific amount of time together on the puzzle. You'll be surprised how relaxing this can be even for adults. And the time together offers a unique moment to talk one on one to your children or they to you.
Address their senses: As adults we already know the relaxing effect that certain things produce; a warm bath or curling up in front of a fireplace. Try the same idea with your children. Brush their hair for ten or fifteen minutes, curl up together in a favorite chair or under a shared blanket and listen to some soft music. Give massages to classical music. Music has long been known to sooth the human spirit.
Write in a Journal: Older children will love this, and eagerly look forward to the day's entry. Again, allow your child to choose his/her own journal during a special trip to the store. Make it known this is for the end of each day, before bedtime.
Toast the Night Sky: Warm milk. Everyone loves milk, and if not try other warm drinks, decaffeinated teas, or fruit juices. Milk contains "tryptophan" a natural sleep aid. You can add a special touch by pouring the mixture into a blender with a piece of fruit or a marshmallow.
What ever your bedtime ritual, the true key to success is consistency. Stick with it even if it starts off with resistance. Children (like adults) are creatures of habit. They seek guidance and discipline to make their world feel a more secure place. Yet, they also crave to be more independent and helping your children to establish a healthy habit of going to bed at a regular time each night will enhance their sense of well being. Plus, your family will benefit from the peacefulness nighttime rituals bring into your household.
