Ah, bedtime. It’s a nightmare for many parents, but it doesn’t have to be. If the prospect of getting your baby to bed fills you with dread, you should know that you’re not alone. Plenty of parents struggle to implement or follow a bedtime routine, but it can get easier. With these tips, you can create a calming bedtime routine that helps both of you get some much-needed rest.
Understand the Importance of Routines
Imagine that you just started a new job. It might take you a week or two to get used to your routine. Routines are important because they help you learn where you need to be and what you should be doing, and they also make sure you meet critical obligations.
Now, understand that your baby also just got a new job in your family. They’ll need some help figuring out the routine and how it works. They sleep better when a routine is in place, just like you. They may struggle to find the perfect balance, but you are here to help.
Set a Schedule That Works for Your Family
The best routine is the one that works for your family. You’ll have times when your various obligations pull you in multiple directions at once, but you shouldn’t be the one doing the pulling. Start in reverse by determining the latest time your baby can get to sleep to get a full night before the busy day. Then, build your routine from there. It doesn’t matter if your neighbors or friends put their babies to bed earlier or later. When your schedule works for you and your baby, you’ll have an easier time sticking with it.
Model Behaviors You Want to See
If you want your baby to be calm, you have to model that behavior. As dads, it’s easy to increase the energy in the house when everyone needs to be slowing down. It may be fun to wind everyone up, but then they can’t relax on command.
You wouldn’t exercise right before bed, so you should avoid rough-housing and other physical activities in the hour or two before sleep. Make sure your own needs are met, so you can be relaxed and calm during the bedtime routine. Save time for the jokes and giggles but try to get them out earlier in the day.
Create a Calming Routine
Take 20 to 30 minutes before baby’s bedtime to establish a routine of calming. Turn down the lighting, lower your volume, and shut off devices. Be sure to wind down proper meals and bathtime an hour or two before sleep, since these activities can trigger wakefulness as the body digests or adjusts temperature.
Choose one or two activities that function as the actual bedtime routine, culminating in placing baby in the bed. For the success of the routine, try to keep it as simple as possible. If you get in the habit of reading a story, singing songs, having a conversation, and cuddling a long time, you run the risk of your baby becoming more alert over time.
Adjust Routines as Needed
Your baby’s needs will change over time, and you’ll need to adapt along with them. You might notice naps shifting, meals running later, or bedtimes creeping forward as your family’s schedule evolves.
Make routine changes gradual and minimal. Try bumping up the schedule by no more than 15 minutes at a time to avoid abrupt shifts. Keep as many elements of the routine as possible, such as calling on video chat to read a story if you’re out of town. Finding ways to save time during the day, such as using diaper subscription services to cut back on last-minute store runs or extra laundry, also helps keep evenings calm and predictable. These little efficiencies make it easier for the whole family to get the rest they need for the next day.
Bedtime routines help your baby understand that this is the time for everyone to rest. A well-rested baby is much happier and easier to take care of, so you get plenty of benefits from it as well. By following these tips for creating calm before and during the bedtime routine, you can all enjoy some shut-eye.
SOURCES
https://www.sleepfoundation.org/children-and-sleep/bedtime-routine
https://www.whattoexpect.com/first-year/sleep/baby-bedtime-routine
