The Importance of Routines for Toddler Sleep

Have you ever tried to tell your toddler that it’s bedtime and they just won’t come over to you?

Sometimes they get super silly, and sometimes they cry about it. I know, I’ve raised 3 children myself.

The solution to this, and this is the ONLY solutions really….and it’s ROUTINE. Here is a breakdown on why routines are SO important for toddler sleep.

The science behind routines

The human body is designed to follow a natural sleep-wake cycle, also known as the circadian rhythm. This internal clock regulates our physiological processes, including sleep and wakefulness. When our circadian rhythm is disrupted, it can lead to sleep disturbances, difficulty falling asleep, and daytime fatigue.

Establishing routines can help regulate a toddler’s circadian rhythm by setting consistent times for waking up, eating, playing, and sleeping. The body responds to consistency and adjusts its internal clock accordingly. For example, if a toddler wakes up at the same time every day, their body will release the hormone cortisol, which helps them feel alert and awake. Conversely, if a toddler goes to bed at the same time every night, their body will release the hormone melatonin, which helps them feel sleepy and fall asleep easier.

In addition to regulating the circadian rhythm, routines can also help reduce stress and anxiety in toddlers. Predictability and structure provide a sense of security and comfort, which can help a toddler feel calm and relaxed. This is particularly important at bedtime when a toddler may feel anxious or afraid of being alone in the dark. By establishing a consistent bedtime routine, parents can help their toddler feel more secure and confident about going to bed.

Overall, the science behind routines is clear: they help regulate the body’s natural sleep-wake cycle, reduce stress and anxiety, and promote healthy sleep habits in toddlers. By establishing and maintaining consistent routines, parents can improve their toddler’s overall well-being and ensure they get the restorative sleep they need to thrive.

Creating a bedtime routine

Establishing a consistent bedtime routine is one of the most effective ways to promote healthy sleep habits in toddlers. Here are some tips for creating a bedtime routine:

1. Set a consistent bedtime: Consistency is key when it comes to establishing a bedtime routine. Choose a bedtime that works for your family’s schedule and try to stick to it as closely as possible every night.
2. Create a relaxing environment: Make sure your toddler’s sleep environment is calm, cool, and dark. Use blackout curtains to block out any light, and consider playing soothing music or white noise to help your toddler relax.
3. Wind down with quiet activities: Begin winding down at least 30 minutes before bedtime. Choose quiet activities like reading books, singing lullabies, or snuggling to help your toddler relax and prepare for sleep.
4. Establish a consistent routine: Consistency is key when it comes to establishing a bedtime routine. Choose a sequence of activities that works for your family and stick to it every night. For example, you might read a story, give a bath, brush teeth, and then say goodnight.
5. Avoid stimulating activities: Avoid stimulating activities like playing video games or watching TV before bedtime, as these can interfere with your toddler’s ability to fall asleep.
6. Be flexible: While consistency is important, it’s also important to be flexible. If your toddler is sick or has a special event, it’s okay to adjust the routine as needed.

Maintaining a consistent routine

Maintaining a consistent bedtime routine can be challenging, especially when life gets busy or schedules change. However, sticking to a routine as closely as possible can help ensure that your toddler gets the sleep they need to thrive. Here are some tips for maintaining a consistent bedtime routine:

1. Plan ahead: Look at your family’s schedule for the week and plan ahead to ensure that your toddler’s bedtime routine stays consistent. Try to schedule events and activities around your routine, and be prepared to adjust the routine if needed.
2. Involve your toddler: Get your toddler involved in the bedtime routine by asking them to help choose a story to read or a lullaby to sing. Giving your toddler a sense of ownership over the routine can help make them more invested in sticking to it.
3. Be consistent with caregivers: If your toddler spends time with other caregivers, like grandparents or babysitters, make sure they understand and follow the bedtime routine as closely as possible.
4. Make adjustments as needed: While consistency is important, it’s also important to be flexible. If your toddler is sick or has a special event, it’s okay to adjust the routine as needed. Just try to get back on track as soon as possible.
5. Be patient: Remember that it takes time to establish a consistent routine. If your toddler is resistant at first, stick with it and be patient. Eventually, they will come to expect and look forward to the routine.

Other factors that can impact toddler sleep

While a consistent bedtime routine is important for promoting healthy sleep habits in toddlers, there are other factors that can impact their sleep as well. Here are some other things to consider:

1. Diet: What your toddler eats can have a big impact on their sleep. Make sure they eat a healthy, balanced diet and avoid giving them sugary or caffeinated foods and drinks close to bedtime.
2. Exercise: Regular exercise is important for promoting healthy sleep, but be careful not to overstimulate your toddler with too much physical activity close to bedtime.
3. Screen time: Exposure to screens, like TVs, tablets, and phones, can interfere with your toddler’s ability to fall asleep. Make sure to limit screen time in the evening, and turn off all devices at least 30 minutes before bedtime.
4. Environment: The sleep environment is important for promoting healthy sleep habits in toddlers. Make sure their room is cool, dark, and quiet, and that they have a comfortable mattress and bedding.
5. Sleep disorders: Sleep disorders, like sleep apnea, restless leg syndrome, and night terrors, can interfere with your toddler’s sleep. If you suspect your child has a sleep disorder, talk to their doctor about treatment options.