Sleep routines for the littlest ones in the house
At Morfeo, we know that rest is essential for good physical and mental performance. We care about children's well-being and sleep quality, so we want to share some bedtime routines for the little ones in the house. Take note!
Table of Contents
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Bedtime routines for the little ones
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How and when to establish a bedtime routine?
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1. Relaxing bath
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2. Children's massage
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3. Comfortable clothes
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4. Saying goodnight
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5. Transition to bed
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6. Relaxation
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7. Turning off the light
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1. Exposure to electronic devices
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2. Using the bed as punishment
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3. No sugar before bedtime
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4. Everyone in their own bed
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5. Do not put them to bed right after dinner
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Bedtime routines for the little ones
Children should sleep about 8-12 hours depending on their age. Therefore, it is important that they go to bed early, to relax after the day's activity and get the necessary rest. Although in many cases it seems like mission impossible, it is necessary for them to go to bed early, to thus achieve better school performance.
How and when to establish a bedtime routine?
Bedtime routines should be implemented from the time they are babies, since it is necessary for the baby or child to get used to this daily routine. Every little one needs time to prepare before going to sleep: in the case of babies, a few minutes are usually enough; while young children may need more preparation time.
It is important to know the relaxation time before sleep that each child needs, in this way a routine according to their pace can be established.
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✅ Bedtime routine
The bedtime routine should always start at the same time every night. Children's and babies' internal clocks adjust with astonishing speed to sleep schedules. This does not mean that it cannot be altered in certain circumstances, but that it should not be the norm.
In addition, it is also important to wake them up at the same time every morning, so that a sleep schedule is established. Stopping activity 20-30 minutes before going to bed or doing more relaxing activities are good sleep routines.
1. Relaxing bath
Although it is not necessary to bathe every day, especially when they are babies who barely sweat, bathing is a super relaxing routine for them. The bath time, in addition to being a time to share with your child, is an activity that relaxes them a lot and helps them rest.
2. Children's massage
It is not essential to learn how to give children's massages, however, it is an activity that helps relax the whole body. The massage works all the muscles of the baby's body, helping them relax. In addition, this massage can be done for several years.
3. Comfortable clothes
It is very important that children are comfortable when going to bed. Opting for cotton clothing, made of soft, breathable, and pleasant fabrics will help the child be comfortable and be able to rest.
4. Saying goodnight
Saying goodnight to your baby is a way to establish bedtime. Young children can turn it into a whole ritual before going to sleep, in which they kiss everyone before going to bed.
5. Transition to bed
This is the time for a diaper change or on the way to bed. In both cases, it is important to include this step in the routine, along with washing the face, hands, or teeth. In this way, as they perform it, the child knows what comes next and prepares to sleep.
6. Relaxation
Telling a story, singing a song, putting on a projection on the ceiling or relaxing background music, are things that can help the little ones fall asleep. They promote tranquility and help the child fully relax until they fall asleep.
7. Turning off the light
Once goodnight has been said and they are already in bed, it is time to turn off the light. And that is because, when night falls, the brain produces melatonin, the hormone that induces sleep. To be able to produce this hormone and maintain the light-dark cycle (associating light with being awake and darkness with sleeping), the room must be dark.
❌ Things you should not do
Bedtime should be a quiet and calm time. We must promote the child's relaxation so that sleep comes easily and they get a good rest. Therefore, there are a number of things that should be avoided:
1. Exposure to electronic devices
Playing video games, watching the tablet, mobile phone, or any technological device is a source of stimuli that activates the child instead of relaxing them. To ensure a proper sleep routine, avoid exposing the child to these stimuli before bedtime.
2. Using the bed as punishment
Going to bed is just another part of the daily routine, it should never be used as punishment, as stipulated by the Spanish Association of Pediatrics. It is good for children to play in their bed during the day and associate it with other types of activities, so they do not think they are constantly being sent to bed. However, sending a child to bed as punishment can be counterproductive, as it will cause rejection.
3. No sugar before bedtime
Diet greatly influences the sleep quality of children and adults. In the case of children, there are certain foods that make them excited, which prevents them from falling asleep. Beverages or foods with caffeine (cola-type soft drinks) or sugar (pastries, chocolate, candy, etc.) should be avoided before bedtime.
4. Everyone in their own bed
The child should sleep in their own bed, it is good for them to get used to having their own space to rest. In addition, this way they will gain the skill to fall asleep on their own. It is not bad for parents to be present in the bedroom at bedtime, but excessive accompaniment until they fall asleep should be avoided. Since if the child gets used to sleeping with someone next to them, it will be harder for them to fall asleep on their own.
5. Do not put them to bed right after dinner
If we send our children to bed right after dinner, it can greatly prolong the time it takes to fall asleep. Since the body feels heavier due to digestion, which prevents them from falling asleep easily and they may even talk in their sleep.
There is no miracle or foolproof advice, sometimes fear, nightmares, illness, discomfort, restlessness, and many other factors can make it harder for the child to sleep. Even so, following a good sleep routine will help them learn to relax and better cope with this type of circumstance. Children sleeping on a mattress adapted to their age, such as the Lite Youth Mattress (medium firmness, for ages 4 to 18), also helps them rest better.
If you are thinking about changing your children's mattress, contact us through the website, we will advise you on everything you need.
