Whether you have a little baby or grown child, having a bedtime routine is very important. I myself as an adult have a bedtime routine- things i do to get ready for bed- that remain consistent every night. For toddlers some easy and basic bedtime routine ideas include bath, getting pj's on, brushing teeth, reading a book, back scratch/ massage, snuggle time. Whichever one you choose should be right for you personally. To me, giving my little ones a bath before bed is too time consuming, but to others, they like their toddler to have calming time in the warm water with soothing Epsom salts before bed. Whichever you choose- try to keep the whole thing about 20 or 30 minutes long each night.

It's very hard for little ones to feel sleepy with bright lights and loud noises around them. Try to think of evening time as a cool down period- time to start prepping for bed (before the actual bedtime prep). I recommend dimming the lights in the home at 5 pm. We often eat dinner without our main light fixture on but outer lights instead. It's really important to avoid screens since the blue light keeps little ones (and big ones) wide awake. Try quiet bedtime play activities such as coloring or playing with blocks before the bedtime routine even begins.

It takes about 30 minutes of time in darkness for our bodies to produce enough melatonin to fall asleep! This goes for everyone of any age. So try to incorporate about 20 minutes of time into the bedtime routine with your toddler where you spend time in darkness, together. I often read a book in the dark with a flashlight then snuggle for about 10 minutes until I say 'goodnight. '

I can definitely admit that this one is not always simple to do but keep in mind your toddlers emotional state. If you are upset with your toddler for asking for 20 bedtime stories or leaving his or her room 50 times when you have already finished the bedtime routine, try not to yell. If you yell or get upset with your toddler, it only makes them feel insecure about their attachment and want MORE time with you and feel MORE uneasy when you leave the room. 

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Yours Truly,

Doula and Pediatric Sleep Consultant Courtney Giesbrecht