Why a Consistent Sleep Schedule is Key

Consistency in a child’s bedtime routine works wonders. Just like how we adults rely on our routines to function, kids do, too. Setting a consistent sleep schedule helps regulate their body clock, making bedtime smoother. Once they know it’s time to settle down, it becomes easier for them to relax into sleep mode.

So, what does a consistent sleep schedule look like? Here are a few things to try:

• Set a fixed bedtime: It doesn’t have to be super early, but pick a time and stick to it—even on weekends.
• Avoid big variations: If you allow them to stay up later on weekends, try to keep it within 30-60 minutes of their usual bedtime.
• Morning matters too: Waking up at the same time every day is just as important as when they go to bed.

Kids need structure, and this regularity will eventually help their body recognize when it’s time to sleep.

Crafting a Bedtime Routine and Sleep Schedule That Works for Your Kids

Here’s the thing—bedtime routines don’t have to be fancy or take forever. They just need to be calm, predictable, and comforting. And if your child is having trouble falling asleep, a solid routine can make all the difference. Here’s what I’ve found to work, both personally and from speaking with other parents:

1. A Warm Bath: This is a game-changer. Not only does a bath help your child unwind, but the change in body temperature afterward helps signal that it’s time for bed.
2. Pajama Time: Let them pick out their pajamas. Kids love making choices, and it gives them a sense of control (a big plus if your child tends to fight bedtime).
3. Dim the Lights: Lower the lighting in your home about 30 minutes before bedtime. This mimics the natural transition to darkness, telling your child’s body it’s time to produce melatonin, the sleep hormone.
4. Read a Story: Pick a soothing book, something gentle and not too stimulating. If they’re old enough, let them choose the book for an extra bit of excitement.
5. Cuddles and Comfort: A hug, a favorite stuffed animal, or just sitting beside them for a minute or two can help them feel safe and ready to fall asleep.

Remember, bedtime routines are about bonding and relaxation, not perfection. Don’t stress if it doesn’t go smoothly every night!

Dealing with Bedtime Resistance with Kids

Okay, let’s talk about the “I’m not tired” struggle. Sound familiar? Maybe your child is wide-eyed and wired, even though you know they need the sleep. Trust me, every parent has faced this at some point.

Here are some things that can help:

• Give Choices: Kids love having control, so offer two acceptable bedtime choices. “Do you want to brush your teeth first or put on your PJs?” This helps them feel empowered without delaying the process.
• Stick to the Plan: When kids ask for “just one more book” or say they’re thirsty, acknowledge their feelings but gently remind them it’s time for bed. A small sip of water is fine, followed by, “I know you’d love another story, but let’s rest now.” This shows understanding while maintaining the routine.
• Bedtime Pass: For older kids, consider introducing a “bedtime pass” that grants them one extra request—like a hug, a story, or a trip to the bathroom. This way, they feel heard and valued. Once they use their pass, gently remind them that it’s time to settle down for the night. This approach helps ease anxiety and promotes a smoother bedtime routine without feeling too restrictive.

Creating a Sleep-Friendly Environment for Your Kids

Sometimes, it’s not the routine that’s the problem—it’s the environment. Creating the right setting can make a world of difference in how quickly your child falls asleep.

Here’s how to make their room more sleep-friendly:

• Cool and Comfortable: A slightly cool room (between 60-67°F) is ideal for sleep.
• Block Out Light: If your child needs a nightlight, opt for a soft, warm-colored light. Consider blackout curtains if outside lights are an issue.
• Minimize Noise: White noise machines or soothing nature sounds can block out household noises.
• Limit Electronics: This is a big one. Keep TVs, tablets, and phones out of the bedroom, and avoid screen time for at least an hour before bed.

The goal is to make their room a peaceful, cozy space that signals “sleep” and not “play” or “watch TV.”

What If They Keep Waking Up at Night?

You’ve nailed the routine, the room is perfect, but your child is still waking up in the middle of the night. This can be incredibly frustrating, but there are ways to handle it.

1. Check Their Environment: Is their room still dark and quiet? If they fell asleep with a nightlight, make sure it’s still on. The key is for their environment to be the same when they wake as it was when they fell asleep.
2. Stay Calm and Consistent: When your child wakes up, don’t make it a big deal. Gently remind them that it’s still time to sleep and guide them back to bed.
3. Avoid Engaging Too Much: Try not to start long conversations or give in to requests for a snack. Keep interactions brief and soothing.

Is It Time to Seek Help for Your Kids Who Struggle to Sleep?

If you’ve tried everything and your child is still struggling to fall or stay asleep, it might be time to reach out to a pediatrician. Issues like sleep apnea or restless leg syndrome can disrupt sleep and may require medical attention.

Bedtime doesn’t have to be a nightly struggle. With the right sleep schedule, a calming routine, and a few tweaks to your child’s environment, you’ll both be getting more sleep in no time. Be patient with yourself (and your child)—these things take time to develop, but the payoff is worth it. You’ve got this!

Here are some tips and top questions sleep consultants get from parents.

The post Best Sleep Schedule and Routine for Kids Who Struggle to Fall Asleep appeared first on The Mabelhood.

What are night terrors? 

Night terrors occur when the child is in non-REM sleep. This is when they are transitioning from a deep stage of sleep to a lighter stage. It can be stressful for parents to experience their child struggling with night terrors. While one in six children usually experience them, every child may react to them differently. Night terrors are often confused with nightmares. Your child may be having night terrors if they:

• Wake up abruptly at night, usually within three hours of sleep.
• Wake up sweaty, with a rapid heart rate and breathing heavily.
• Appear to be unresponsive when spoken to, even though their eyes are open.
• Thrash around aggressively.
• May start sleepwalking.
• Calm down and go back to sleep eventually.
• Have no memory of the episode of their night terror in the morning.

Night terrors usually peak in children between the ages of three to six years. While it is a scary and exhausting experience for the parents, it is usually not known to cause any long-term psychological problems to the child. Most kids grow out of it after some time. And there are ways for helping your child with night terrors.

What causes night terrors in toddlers?

• A change in the child’s bedtime routine. It can also occur if you are travelling, and the child is sleeping in an unfamiliar space.
• Lack of sleep and overtiredness is one of the major reasons why kids may experience night terrors.
• If the child is going through a stressful change in their life. A few examples of this can be starting a new school, changing houses, or a loss of a loved one.
• It can be a reaction to a new medicine such as a cold medication.
• A loud noise can startle the child and trigger the night terror.
• The consumption of too much caffeine can also trigger an episode of night terror in toddlers.

How can parents help their child cope with their night terror episodes?

• It is natural for parents to get stressed and feel helpless watching their child look frightened at night. However, the best thing parents can do for their child at that time is to remain calm and wait it out. It is best to not try to wake the child up during an episode of their night terror. Only intervene if the child’s safety is at risk. Usually, the kids settle down in a few minutes and go back to sleep.
• Parents can reduce the risk of their child hurting themselves when they are thrashing away during an episode of night terror by eliminating any sharp objects around the room, especially any clutter around the bed that they might trip over.
• Trying to find out if the child is stressed about anything would help finding the root cause of the night terrors. Is the child starting a new class? Is there a new baby coming in the house? Is a grandparent or loved one sick? Talking about their feelings would help them release their stress. Parents can then guide them how to cope with that stress or discomfort. Reading a book related to the issue, or watching a relevant video together would validate their feelings and make them feel secure.
• Keeping a track of all the times the child experiences night terrors can be helpful for parents in figuring out the trigger. Does it happen when the child has a little more screen time close to bedtime? Does the child experience night terrors more often when his bedtime is delayed? If there is a pattern of a particular time that the child wakes up, a parent can plan to wake the child a few minutes before that time and offer a glass of water. This usually interrupts the state of sleep in which the night terror occurs.
• White noise is known to help children sleep better. Having a white noise machine in the child’s bedroom throughout the night would prevent the child from getting startled with any sudden noise.
• Having a consistent and calm bedtime routine promotes a more peaceful sleep time for children. Dim lights, a warm bath, a comforting story, and some soft toys to cuddle the child, all play a role in calming their nervous system before the fall asleep.

If parents feel that the child is having prolonged episodes of night terrors, even after trying out everything, it is best to consult the child’s pediatrician. In some cases, doctors may advise medication. However, parents can take comfort in the fact that this phase too, shall pass.

For more sleep help, A Sleep Consultant’s Real Answers to Parents’ Top 10 Sleep Questions

The post Tips to Help Your Kids Manage Their Night Terrors appeared first on The Mabelhood.

Studies suggest that it can take up to a week for our bodies to get used to the new time change. It is very common for children to struggle with their routine during this time and feel cranky and tired. However, the good news is that if we prepare for it in advance, the transition can turn out to be less tedious. Take a look at these tips to help you adjust kids to daylight savings time on November 6th, 2022.

1. Gradually Push Your Child’s Dinner and Bedtime Ahead
   

   Children can have difficulty sleeping if they are expected to change their bedtime suddenly. By pushing their bedtime ahead by 15 minutes every day, around four to five days before the actual daylight-saving time, parents can make this transition smoother. For example, if daylight-saving time is on Sunday, you can start preparing your child for it on Tuesday. If your child usually starts dinner at 6 pm and hits the bed by 7 pm, from Tuesday, you can begin dinner at 6.15 pm and bedtime by 7.15 pm. A fifteen-minute push to their schedule would not feel as harsh to their sleep schedule compared to a full hour. On the day of the daylight-saving time when the clock changes, your child’s sleep time would already be adjusted to the new time.

2. Spend Some Time Out In The Sun
   

   Getting sufficient exposure to the sun is known to help with jet lags and daylight-saving transition. Taking your children out to the park during the day would help their body clock adjust to the time change. Moreover, all the exercise outdoors will also help to release their energy and make falling asleep easier.

3. Follow The Same Bedtime Rituals
   

   When a child is about to go through a time change, the rest of their surroundings must remain familiar. So, following the bedtime routine of dinner, bath, storytime, and snuggles should remain in the same order as before. It will help the child’s body focus on the one change and make the adjustment easy.

4. Keep The Lights Minimal at Home
   

   To help your child’s body get the signal that bedtime is nearing, it would be helpful if you keep the curtains drawn at home as the evening approaches and keep the lights in the house to a minimum. Some kids find it difficult to believe it is time for bed when it’s bright outside. A calm ambiance with soothing white noise can help coax them to sleep.

While all these tips help adjust kids to daylight savings time, it is understandable if parents find it difficult to follow everything and prepare in advance. The process can seem overwhelming to some, however, try not to stress too much about it. Fortunately, children are adaptable to changes, and almost all kids eventually adjust to the transition. Here is hoping that all the children and parents get through it feeling well-rested and relaxed.

If you have sleep struggles, here are tips from a sleep consultant that may help you out and get back to some zzz’s

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