As someone who has dealt with sleep issues, I can attest to the importance of a consistent bedtime routine. Whether you’re trying to help your baby or toddler learn healthy sleep habits or you’re working on your own sleep training, a consistent bedtime routine is vital to success.

Why is a consistent bedtime routine important for sleep training?

Having a consistent bedtime routine is essential for sleep training because it helps signal to your body and mind that it’s time to wind down and prepare for sleep. Without a clear routine, your body may not know what to expect and may not be ready for sleep.

Additionally, routines can help establish positive associations with sleep. When your brain associates a certain set of actions with sleep, it’s easier to get into a sleepy state. This can help you fall asleep faster and stay asleep longer.

A person in bed with their eyes closed

What should a bedtime routine include?

A bedtime routine should include activities that help you relax and wind down. Here are some ideas:

  • Taking a bath or shower
  • Reading a book
  • Doing some gentle stretches or yoga
  • Listening to calming music or white noise
  • Journaling or meditating
  • Doing a skincare routine

It’s important to find what works for you and your lifestyle. Consistency is key, so try to stick to the same routine every night.

A person reading a book in bed

How can a consistent bedtime routine help with sleep training?

A consistent bedtime routine can help with sleep training by setting expectations and establishing healthy sleep habits. When your body knows it’s time for sleep, it’s easier to fall asleep and stay asleep.

Additionally, a bedtime routine can help with sleep associations. If you always follow the same routine before bed, your brain will eventually associate those actions with sleep. This can help you fall asleep more easily and stay asleep longer.

A person doing stretches before bed

Tips for establishing a bedtime routine

Establishing a bedtime routine can take time and patience, but it’s worth it for better sleep. Here are some tips:

  • Start with a relaxing activity that you enjoy and that helps you wind down.
  • Be consistent. Try to do the same activities at the same time every night.
  • Keep it simple. You don’t need a long and elaborate routine. A few key activities can be enough.
  • Make it enjoyable. Your bedtime routine should be something you look forward to, not a chore.
  • Be flexible. Life happens, and you may need to adjust your routine on occasion. Don’t stress too much if things don’t go exactly as planned.

A notebook with a pen and a candle on a nightstand

Conclusion

A consistent bedtime routine is crucial for sleep training. It helps signal to your body and mind that it’s time to wind down and prepare for sleep, establishes positive associations with sleep, and can make it easier to fall asleep and stay asleep. With a little time and patience, you can establish a bedtime routine that works for you and helps you get the sleep you need.

A person sleeping peacefully in bed