Did you know that people who sleep better make better food choices and are healthier overall?  Getting regular, restful sleep is crucial to health and a good quality of life.  Having a comfortable bed, sleeping at regular hours, avoiding caffeine late in the day, and getting regular exercise can help you and your child sleep better.  

But what about a nighttime routine?

Having a before-bed routine or ritual makes it easier to fall asleep, stay asleep, and sleep more deeply.  Choose something that is calming and requires low levels of light for best results.  Start your (& your child’s) routine at least 30 minutes before bedtime.

Bedtime Tips

For a better night’s sleep

Bath Time

A bath in the evening can be a soothing way to wind down from the day. Start early enough so that you don’t feel rushed. Choose bath soaps with lavender, which is known to be calming.

Read a book

Reading a bedtime story together is a great way to bond with your child as well as a smooth transition into going to bed.

White Noise

Use a fan or a white noise device to help block out noises that might wake you up. You can even download white noise apps on your mobile devices. 

Cool and Dark

While night lights may be a necessity, the darker you and your child can tolerate the better.  Keeping the room a little cooler than normal may also help you get a good night’s sleep.

Make it a habit

Whatever works for you and your child, do it consistently. Your body will embrace the rhythm, taking the cues that it’s time to calm down and go to sleep.