Evening routine and bedtime ritual: baby to toddler

to help your baby calm down

It is often not easy for babies and toddlers to make the transition from the daytime routine to falling asleep peacefully in bed. However, as a mom or dad, you can do a lot to make it easier for your baby or toddler to let go and fall asleep. Find out more about evening routines and bedtime rituals here.

WHAT YOU CAN EXPECT

What are bedtime rituals?

One of the most important elements in teaching babies and children to fall asleep and stay asleep is to help them develop self-soothing strategies.

In order to fall asleep, we need to be able to let go. Among other things, sleep rituals and sleep associations help us to do this. They give us security and confidence about what comes next. Each of us has developed our own routine for falling asleep and sleep rituals are a great way to do this.

At what age should bedtime rituals be established?

Rituals are recurring processes that are permanently and constantly integrated into everyday life. Studies show that even babies recognize actions that take place in the same way. This gives your baby anchor points for the next steps. These anchors provide stability. Babies always like the same thing. A bedtime ritual helps your baby to process the impressions of the day and calm down. Rituals are therefore a wonderful way to prepare your baby for bedtime.

You can integrate bedtime rituals from the second month of life. Not every one of your baby’s naps has to take place in bed, not every one has to have a bedtime ritual. But perhaps the first nap of the day and the night-time nap have a bedtime ritual. And older children also like bedtime rituals before going to bed at night.

When should the evening routine start, how long can it last?

The rule here is: less is more. Daytime bedtime rituals can last 5-10 minutes. The evening routine can be a little longer, between 20-30 minutes, depending on age. Don’t rush through the evening routine, take your time. Plan ahead so that your baby is not overtired during the evening routine and you have to end the routine early.

Example of an evening routine

  1. For infants/children: Prior notice
  2. Step: Personal hygiene. Whether in the bathroom or on the changing table, it can be light and a little louder here (especially with several children).
    Small babies love being touched and massaged, so this could be a nice way to end the day.
  3. Now put on pyjamas. Toddlers like to have a say here, so give them the opportunity.
  4. Darken the room. Cuddle up and look at/read a book in the room where they are sleeping. Dim the lights and close the door. You can also make up a story and tell it. Alternatively, small babies can be carried around the room and you say goodnight at the window.
  5. Put your baby or child in their own bed and sing them a song. One verse is enough here. It should be clear when bedtime is, namely when the bedtime ritual with the song is over. Older children often have a lot to think of here. Sometimes there may still be time to listen and answer questions. You can also say “Now it’s bedtime, we’ll remember the questions for tomorrow”. Newborns like soothing sounds, such as the sound of the sea or white noise. They are reminded of the monotonous noise in the womb. Sound machines can therefore help them to fall asleep.

How long should I stick to the evening routine?

That’s up to you, but the other way around, what’s wrong with them if your evening routine gives your baby or child a sense of security and helps your baby or toddler sleep well?

Especially in regression phases, they give your child orientation.

You can check your bedtime ritual, your evening routine, from time to time. Is it still appropriate for my child’s age? Have circumstances perhaps changed so that I want to change something?

We always look forward to it, my children have enjoyed going to bed for many years because they are tired and know that sleep is a good thing. I wish the same for you.

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