Here is a list of Dos and Don'ts for establishing a bedtime routine that works:
Do:
- Spend some time unwinding with a quiet activity 30 minutes before starting the bedtime routine.
- Be consistent. The routine should be the same night-to-night, so that your child learns to anticipate sleep as part of the routine.
- Include bathtime in your regular routine, as the soothing warmth will help prepare your child's body for rest.
- Make reading together part of the bedtime routine.
- Move your child's bedtime up (to an earlier time) if he or she frequently wakes during the night.
- Leave the room while your child is still awake.
- Allow soft music or a nightlight.
- Remain calm when your child calls for you.
- Reassure your child that you will come back and check on him or her during the night.
- Always put your infant on his or her back to sleep.
- Impose reasonable consequences if your child refuses to go to sleep. For example, a favorite toy might go in "Time Out," or your child might lose TV time for continuing to act out at bedtime.
Don't:
- Make TV part of the bedtime routine.
- Offer caffeinated sodas with dinner.
- Allow frequent interruptions to the bedtime routine.
- Make lying down together or rocking your child to sleep a regular part of the bedtime routine.
- Use thick blankets, quilts, stuffed animals, or pillows in your infant's crib.
- Pick your child up if he or she continues to call for your fights going to sleep. Instead, simply reassure him or her that you're nearby.
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