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the dos and donts of creating a bedtime routine for your children - bedsheetsexpress


A bedtime routine is a set of repetitive and consistent activities done every night before bed, as a means to facilitate good sleep. With the right sleep routine, you can ensure that you enjoy quality sleep every night. In children, a set bedtime routine ensures that they are able to enjoy good sleep each night, thereby aiding their overall well-being.

It’s not enough to create a bedtime routine for your children, you have to ensure that you engage in the right practices that won’t sabotage the benefits that a bedtime routine is supposed to have. This is why understanding the dos and don’ts of engaging your children in a bedtime routine is important.


Do it consistently

The major idea behind a bedtime routine is consistency. You have to ensure that the selected activities are ones that your children engage in every night or as many nights as possible. This would help them become accustomed to it and help their body easily get used to the idea of the routine.

Have a daytime routine

Following a set routine during the daytime too will help to maintain a flow for the nightly routine. Practices like ensuring that your children get enough sunlight, engage in exercises, and have short naps in between activities during the day, can help to regulate their Circadian rhythm and enhance good sleep.

Have a set of bedtime hygiene rules

Engaging your children in some bedtime hygiene rules will help to ensure that they enjoy a goodnight’s rest. Turning off the bedroom lights or for children who are scared of the dark, switching to dim lights, maintaining a cool and clean bedroom, and ensuring that there is no unnecessary noise, are sleep hygiene rules that can help your children enjoy good sleep. On your own part as a parent, you also have to ensure that you follow set rules too. For instance, engaging in noisy activities after you have tucked your children in for the night is not beneficial to them as the noise can keep them awake.

Make it short

When creating a bedtime routine, you want to go for activities that are not time-consuming and would be easy to carry out even on nights when you are short on time. Also, making the bedtime routine short will help to ensure that your children have ample time to go to bed and enjoy a long night’s rest.

Listen to your child

Although you are ultimately in charge of creating a nightly routine for your children, it is important that you have a discussion with them to understand which activities work and which ones don’t. Listening to their concerns will help you know where to make changes and adopt new methods.


Don’t let them use electronic gadgets right before bed

Phones, televisions, and other electronic gadgets produce blue light and constant exposure to it can have an impact on a person’s sleep quality. You have to ensure that your children do not use electronic gadgets when it’s getting close to bedtime.

Don’t carry out the routine when they are already sleeping

If for any reason, your children go to sleep without engaging in their routine, let them continue sleeping. Waking them up can make them grumpy and make it difficult for them to get back to sleep. It is better to start out the routine before the child becomes drowsy.

Don’t let them eat caffeinated and sugary foods

Like with adults, certain foods can have effects on sleep in children too. Try to keep nighttime snacks to a minimum and if there will be snacks, make them as healthy as possible. Avoid snacks with caffeine as they can cause hyperactivity, sugary foods can also make children hyperactive and can cause cavities.

Don’t let them run around at night

Children have ample time during the day, to run around and burn off steam as much as they want. Letting them run around before bedtime will only work them into a frenzied state and keep them too hyperactive to sleep.

Don’t let them sleep in on weekends

It can be typically tempting to let your children take a break from their bedtime routine and let them go to bed later than the usual time, you should however note that this can lead to an imbalance that would make them find it difficult to return to the routine during weekdays.

Bedtime routines are important and with the right practices, they can be extremely beneficial to not just your children but to you too.



People tend to perceive playing as an activity that should be allowed after learning. Some parents typically try to curb playing in their children to the barest minimum. However, play in children is actually the most effective way to build their cognitive, social, physical and emotional well-being. Studies have shown how beneficial playing can be to children and youths.

Playing is so essential that it has been recognized as a right for children by the United Nations High Commission for Human Rights. Despite the obvious benefits of play, a lot of people still do not associate playing with learning.

Here are some amazing ways that play can be beneficial to children:


When a child grows in an environment enriched in play, it provides a perfect ground for life experiences to be created and learnt from. Equipping children with sensory play and play materials will help their brains easily adapt to the concept of capturing information and processing it as a means to make decisions. This would in turn help to lay a solid foundation for the brain’s development.


It has been discovered that offering infants toys to play with can help to boost their IQ. Children who have been exposed to early playing are likely to exhibit higher intelligence later in life.


When children are allowed to play, especially free play, they are automatically exposed to an environment that requires them to use their imagination. With a very active imagination comes a very creative mind. Free play is an unstructured play that encourages children to come up with games of their own – this leads to pretend play where children are able to create pretend scenarios and navigate through them using their imagination. The freedom that comes with that allows for children to be more creative.


Playing can help children learn and practice new sounds with themselves or with playmates. They can try out new vocabulary and exercise their imagination through storytelling and oration. This would help to boost their literacy in ways that reading or studying a new skill might not be able to.


One of the most crucial benefits of play is the bond it can help to create between parents and their children. Parents who take out time to play with their children have been known to have a strong bond developed over time with them. Play encourages parents to communicate with their children to understand their preferences, when to intervene and when not to.


Children tend to be impulsive and often impatient; this can be seen in their urge to grab things out of others’ hands or a lack of impatience to wait their turn. However, exposing your child to play early is one way to help reduce impulsiveness and regulate their emotions. This is especially crucial for kids who are about to resume school. It can help to encourage a healthy relationship with other kids. Children who have been exposed to play have been known to exhibit a more sociable appearance and they easily liked by others.


The benefit of play to children’s physical and mental health cannot be overemphasized. When children engage in play that involves physical activities, it helps to promote resilience, motor skills, strength and endurance. Play is like an exercise for the brain and with the right exercises, a child’s mental health can be immensely improved.

Apart from being beneficial to children, play can help adults to remember what being children used to be like and this can help relieve stress and anxiety that comes with navigating adulthood. Encouraging play in children will help them learn and develop as smoothly as possible.

Playing is learning, playing is fun, playing teaches empathy and patience, playing is all around a moulding agent for a child.

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