Womens Radio Station

Supporting Mental Health and Well-being

Creating a good bedtime routine – any age

  • Enjoy the time together. A stressed parent’s emotions are picked up easily by the child – Result is a stressed child who will consequently find it difficult to fall asleep
  • 30 to 45 minutes maximum for routine from start to child in bed falling asleep
  • Start with a tryptophan-containing snack: Tryptophan food include turkey, tofu, nuts, seeds, milk, eggs, cheese, pineapple, salmon
  • Warm, SHORT bath (5 – 15 minutes) – effect is to relax, and cause slight drop in core body temperature which promotes melatonin
  • Baby massage – gently, not boisterously
  • Straight into a dimly lit bedroom – no going round the home to say goodnight to everyone
  • story, song routine. Going to bed and going to sleep are probably the most well-mined themes fro modern picture books for the under fives. I wonder why. Here are a few good ones:
    • Goodnight Moon by Margaret Wise Brown
    • Cant’ You Sleep, Little bear? by Martin Waddell
    • Guess How Much I Love You by Sam McBratney
    • Sleep Well, Little Bear by Quint Buchholz
    • Snuggle Up Sleepy Ones by Claire Freedman
    • My Dad Is Big And Strong, BUT… A Bedtime Story by Coralie Saudo
    • Goodnight, Me by Andrew Daddo
  • Rather than saying “Go To Sleep” simply say, it’s time for sleep now, it’s time to rest, close your eyes and let sleep come.