As a busy parent, you might relate to the fact that many adults these days struggle with sleep—from blue light exposure, late night eating, a lack of exercise, and a host of other factors. For solutions to help us drift off to sleep, we can try everything from downloading relaxation apps, practicing meditation, reading in bed, or drinking chamomile tea. But, what about toddlers?
While adults have years of practice in getting to sleep, toddlers are still in the early stages of learning how to soothe themselves into a restful state at bedtime or naptime. They need their caregivers to patiently guide them toward rest and relaxation as they prepare for peaceful rest. If you’ve experienced the sleep time wiggles or restlessness with your little ones, don’t grow weary. We’ve put together five helpful tips for you to put to the test in creating a consistent sleep schedule for your toddler.
1. Combine the best of several approaches.
Today’s parents often hear exclusively from two viewpoints on this issue. Attachment parenting advocates encourage babywearing, co-sleeping, and responding as soon as a child cries. On the other hand, sleep training advocates argue that children should be left to self-soothe at longer intervals to help them link sleep cycles together. Parents can often feel torn between these two approaches. However, everything’s better in moderation, especially conflicting parenting advice. Pick and choose the best components of these two approaches that best fits your child and family.
2. Watch for signs of the shift toward sleepiness.
If your child struggled with self-soothing to sleep as an infant, sleep difficulties may extend into the toddler years and beyond. Plus, there’s so much to see, explore, and do for toddlers. Daily activities and interactions with others can be highly stimulating. Although your little one may be tired, he or she may not know how to transition into sleep. Get to know the signs of when your child is growing tired. Look for yawning, rubbing eyes, frustration, whining, or weepiness. Some children might lay down on a couch or floor, reach for a comforting blanket or stuffed animal, or bring their thumbs to their mouths. That’s a sign that it might be time to start the bedtime routine, even if it’s early in the night.
3. Provide a smooth transition to the child’s bedroom.
Once you see the signs of sleepiness—which should occur around the same time each day—it’s time to begin the nighttime routine. Start by letting your child know that, in five minutes or so, you’ll start getting ready for bed. Even if your child is too young to respond, hearing this reminder each night will help him or her transition into a different mental and physical state. After a few minutes have passed, ask the child to pick a book, blanket, or toy to take to bed. Giving your child ownership in this area can help make the transition go more smoothly.
4. Use physical signals to encourage rest.
Once children are in their room, it’s time to start preparing them for sleep. The human body is deeply affected by light patterns. You can help a child’s body start to release the sleep hormone, melatonin, by turning down the lights. Modulate your voice by speaking in a quieter tone. You can even use a white noise machine to drown out any house noises and provide a consistent background sound. All these things will serve as subconscious cues to your toddler that it’s time for bed. After taking a bath, putting on pajamas, and brushing teeth, it’s time for the bedtime routine to begin.
5. Build a comforting bedtime routine.
Though preparing to separate from parents for the night can cause some anxiety or sadness in little ones, a comforting bedtime routine will help ease those feelings. Some families read a book or two, sing a lullaby, or tell a story starring a child’s favorite characters. To help transition from day to night, consider instituting a reflective ritual. You and your child can tell the story of the day, recounting fun things you did or people you saw. Your child may want to bid goodnight to important objects in the room or photographs of people he or she loves. When toddlers are ready for sleep, wish them goodnight and head off to bed.
Building Toddler-Centric Routines
The Gardner School builds healthy routines around eating, naptime, and playtime for little ones of all ages. Our degreed and highly qualified teachers understand child development and how to help kids feel comfortable in every situation. By providing the best possible preparation for kindergarten and plenty of time for play, The Gardner School takes a balanced approach to education, growth, and development. Schedule a tour to visit us today!