Bedtime ritual tips for your children
Babies and children get lots of enjoyment from family rituals.
At bedtime in particular, these rituals can really help us to reconnect with our children; particularly if we’ve been separated during the day or had a particularly challenging day. They serve to change the mood and energy from day to night-time and also give our little ones consistency and confidence in their daily lives when they have little control over what goes on for them!
Your little one might enjoy different rituals at different ages; it’s fine to see what works for you and your family and to be flexible to change as they get older and are able to enjoy more elements, or if they’re particularly tired, so need it dialling down and making it simpler, for example.
It can also be useful to layer some of your rituals together at bedtime (and even nap-time if it’s appropriate). For example, rubbing your little one’s tummy whilst shushing at the same time. This is helpful if one of your rituals becomes problematic for you down the line (rocking or feeding to sleep, for example), your little one is still open to being soothed in other, familiar ways.
Here are some suggestions for elements you might incorporate into your nighttime rituals with your family:
Warm bath (not too hot, as this can hinder sleep!)
Massage (coconut oil is gentle enough for babies’ skin)
Story — children have been read aloud to at bedtime for centuries, and numerous studies have shown that it is the best way to encourage language and literacy.
Songs: nursery rhymes, hymns or pop music. Or you can make up your own songs!
Rocking — in arms, in a baby carrier, standing up or lying down
Back/tummy/hand rubbing
Feeding to sleep – breast or bottle. Particularly in the first year of life, this can be the quickest and easiest way of getting little ones to sleep or back to sleep in the night
Prayer — if you are a family of faith, you might incorporate prayer into your bedtime ritual
Saying ‘goodnight’ to everyone you know (and every toy in the room!) this is a common one that toddlers in particular like to do before falling asleep at night
White noise/pink noise or pink noise post 6mo
A particular song played at a particular time (i.e. during a massage)
Hair brushing
Shushing / a ‘sleep phrase’ that you repeat quietly as they’re falling asleep.
Written by Claire, IBCLC and founder of Latch. Claire supports families with evidence-based breastfeeding and responsive sleep support and volunteers with Leeds Bosom Buddies and the National Breastfeeding Helpline.
