Does your toddler struggle to wind down for bedtime? We have a simple solution

Let’s face it, as parents who spend our days meeting our child’s needs and are constantly running around ensuring everyone is where they need to be, by the end of the day, we are spent. And while many of us look forward to the one-on-one time we get to spend with our kids at night, a bedtime battle is not something we have the energy to deal with after a long day.

Unfortunately, this is something that is all too common, especially with toddlers who are known for pushing boundaries and drawing out the bedtime process as long as possible. This is why creating a calming bedtime routine for your child and ensuring they are prepared and ready for sleep is so important- not only for them, but for your entire family dynamic. 

For many children it is hard for them to decompress from the hustle and bustle of each day and they rely on us to help them do this. 

Here are five ways you can do that, while taking some of the stress out of the bedtime process for both you and your child…

1. Make sure your child is going to sleep within their natural sleep window.

While I do recommend a slightly later bedtime in the Spring and Summer months, I often see in my practice that children have a bedtime that is way too late for their age. This could be because parents get a later start on their routine, or because their child fights the bedtime process, but either way, it is important that toddlers and school age children are going to sleep between 7-8pm. For toddlers who are in the process of dropping their nap, this might be even earlier-around 6pm or 630pm. This means that you are often needing to start their bedtime routine between 6-630pm to ensure you aren’t missing their window.

2. Prepare a calming routine for bedtime.

Parents can decide the steps that work best in their bedtime routine, but should try to incorporate calming steps such as a bath, reading, and calming music. One thing we have found helpful in our household is giving our kiddos the Bedtime Essential vitamin from Hiya. It has key ingredients such as vitamin B6, Magnesium, GABA, and Chamomile Flower Extract (to name a few) that help your kids naturally relax and has no melatonin and is sugar-free. We give this to our kiddos at the start of their routine, and by the time their routine is winding down, we have noticed they seem much more relaxed and often fall asleep without putting up a fight.

Our kids also loved being able to decorate their own vitamin bottles! Check them outt here

3. Eliminate screens at least two hours before bed.

One of the most challenging factors in our culture today is the prevalence of screens in all different forms. And while some screen time is ok, it’s best to reserve this time in the early or mid-afternoon, as exposure to blue lights too close to bed can wreak havoc on your child’s sleep. Generally I recommend turning off screens at least two hours before bedtime and simultaneously dimming the lights to help your child’s natural melatonin production. 

4. Be mindful of sugar intake in the evening.

Unfortunately, many foods have hidden sugars that can highly affect your child’s ability to fall asleep and cause them to have trouble settling their mind and body in the evening. This is also true of food dyes and additives. The best way to make sure your child isn’t getting too much sugar is to read labels and prepare dinner foods that are naturally low in sugar like meat, vegetables, and some grains. This is another reason we love the Bedtime Essentials vitamin from Hiya, because they don’t contain any sugar, but still taste great!

5. Give your child plenty of advance notice that bedtime is coming.

Many children struggle with transitions, especially in the evening, so giving them several warnings that bedtime is coming can help them mentally prepare to transition. I find that following a 15-10-5 minute warning is usually pretty effective and ensures children aren’t caught off guard. Our kiddos also look forward to certain steps in their routine, such as their nightly vitamin, which can help make it easier for them to start!

By following some of these tips you will likely find that bedtime becomes a little easier to manage and is less stressful for all of you. And as a bonus, you’ll hopefully have some time to relax and unwind by yourself or with your partner!

*You can also find more information about the Kids’ Bedtime Essential vitamin from Hiya, here