10 dos and don'ts for establishing bedtime routines for your child

Consistency is Key: Establish a consistent bedtime and wake-up time to regulate your child's internal clock.

Create a Relaxing Environment: Dim the lights, reduce noise, and create a cozy atmosphere conducive to relaxation.

Limit Screen Time: Avoid screens before bedtime as they can disrupt sleep patterns and stimulate the brain.

Encourage Wind-Down Activities: Engage in calming activities like reading, gentle stretching, or listening to soft music.

Avoid Stimulating Foods and Drinks: Steer clear of caffeine and sugary snacks close to bedtime to prevent energy spikes.

Establish a Bedtime Routine: Follow a predictable sequence of activities leading up to bedtime to signal that sleep is near.

Set Clear Boundaries: Communicate clear expectations and enforce boundaries to minimise bedtime resistance.

Offer Comforting Rituals: Incorporate soothing rituals like bedtime stories or cuddle time to help your child unwind.

Practice Positive Reinforcement: Praise and reward your child for following bedtime routines to reinforce desired behaviours.

Address Fears and Anxieties: Validate your child's feelings and provide reassurance to alleviate bedtime worries and promote relaxation.

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