We discussed how we could present a bedtime pass to your child if they tend to get out of bed and leave their room at night. However, what if it is extremely difficult to put them to bed in the first place? Here are some of the helpful strategies that would help to make that transition easier for bedtime routines The key to a sleep routine is finding a bedtime for the family and your child and stick to it. Thus, the bedtime needs to be realistic, so it is easier to keep it consistent.

There are many ways to set up a bedtime. One of the methods is to count how long would take your child to get ready in the morning and the hours of sleep your child needs then take the block of time to determine when your child needs to go to bed at night. Children need more hours of sleep than adults as they develop. The common bedtime for children is 8 pm to 9:30 pm. However, as we mentioned if your children need extra time to get ready in the morning, their bedtime might need to be earlier.

Routines for bedtime also pertain to other activities before bedtime. It is useful to establish time blocks for all the activities before bedtime. The order can be adjusted base on personal preferences and needs. For example, the dinner time block can be 5 pm-6 pm, the bath time block can be 8-8:30 pm, and the free time block is 6:30-7 pm. It will be helpful to ensure that calming activities are placed closer to bedtime to facilitate better sleep. The goal is to make the schedule more flexible and customizable. With designated time blocks for activities, sticking to bedtime routines will be easier.

When planning the routine, you can use a 15 minutes time block before bed for you and your child to use the bathroom and say goodnight, and do anything they need (e.g., use the bedroom). If your child has trouble with staying in their bed throughout the night, a strategy called bedtime pass could be helpful. Here is a nice sleep diary for your use. Sleep well!