Establish a Plan
Start Earlier
Toddlers need anywhere between 12-15 hours of sleep a day. While it can be tempting to keep your child up until she passes out on the couch, an earlier bedtime will provide her with the opportunity to get the full amount of rest she needs, not to mention, help her establish good sleep habits.
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Keep It Short
A long, drawn out bedtime ritual is not necessary, especially if your child is consistently yawning halfway through the steps. A short routine, with a handful of steps that’s easy for you and your child to remember, can also work.
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Set the Mood
Begin setting the calming mood for your bedtime ritual by turning down the lights, avoiding loud music or rowdy behavior. You may enjoy giving your child a massage with lavender scented oils or lotions. The lavender scent, according to University of Miami School of Medicine scientist Tiffany Field, helps promote a relaxed state which helps set the stage for sleep.
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Unplug Devices
Limiting your child’s exposure to electronic screens can promote better sleep according to the Journal of the American Medical Association. Dr. Egambaram Senthivel, a University of Louisville pediatric sleep specialist adds that having devices on at night can cause kids to get more excited and have a more difficult time falling asleep. “About an hour or two before bedtime, the brain releases melatonin that helps you fall asleep. When you are exposed to the light, it inhibits the release of melatonin and can prevent you from falling back asleep.”
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Keep It Cool
Our body temperature dips in order for us to fall asleep, so don’t overdress your baby. A single layer of long sleeves and long pants will do just fine. Shoot for a room temperature around 65 to 70 degrees Fahrenheit.
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Anticipate Requests
Many toddlers and preschoolers try to make last-minute requests at bedtime to prolong the routine. Knowing your child and what he may request (it may be a cup of water or a special song), be prepared with as much as you can beforehand so that you can stick to the schedule.
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