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Bedtime Routine
We are happy to present a guest article from our friends at SleepCycle, the leading sleep app in the world. They are experts in measuring sleep, and provide insights to you as an adult about your sleep, for more than 15 years. They have recently launched an app for parents with infants or toddlers, that covers the age of the children before they will start using our own Stella Sleep app. Further down this page, you will find more advice.
Bedtime Routine
We are happy to present a guest article from our friends at SleepCycle, the leading sleep app in the world. They are experts in measuring sleep, and provide insights to you as an adult about your sleep, for more than 15 years. They have recently launched an app for parents with infants or toddlers, that covers the age of the children before they will start using our own Stella Sleep app. Further down this page, you will find more advice.
We’ve spent countless hours scouring scientific studies, so that you can learn tools that work for you and your child. When we understand the quality of the scientific evidence behind a technique, it can raise our confidence that the technique has a higher chance of working for us.
So let’s begin
First, people are more likely to do a technique if they know what to expect.
And we want to increase the likelihood of you doing a bedtime routine with your child – because the scientific evidence shows the best benefits results from a routine that is performed at least five nights a week.
Families who implement a consistent bedtime routine five or more times a week have children who:
1. Go to bed earlier
2. Fall asleep quicker
3. Wake up less during the night
4. Sleep longer during the night
And from 10 000 parents surveyed, most say their child no longer has a sleep problem – and even had improvements in their daytime behaviors.
How quickly can you expect results?
One study found that parents reported improvements within a week, especially for the time taking for their child to fall asleep. And many parents saw their child’s sleep improve even more over subsequent weeks.
Hopefully we’ve now convinced you that a consistent bedtime routine is worth doing for your child. Researchers have found 3 sequential activities that make a consistent bedtime routine work. These are:
1. A bath
2. A massage
3. Quiet activities
We realize not all families are built the same – so remember to be your own sleep scientist – and experiment with what works for you and for your child.
If you want to know how to set up the perfect bedtime routine for your child, you can download the app Baby Monitor by Sleep Cycle for free by using the link provided in the description of this podcast.
We know that the importance of adequate sleep in children as it affects cognition, emotion and growth. Yet, as a parent you may struggle to understand the nuances of your child's sleep patterns. Baby Monitor by Sleep Cycle is an app designed to empower you in optimizing your child's sleep, ensuring the best foundation for a healthy development and well-being.
By helping you track and understand your child's sleep patterns, Baby Monitor by Sleep Cycle provides valuable insights, allowing you to make informed decisions about the timing of their naps and evening sleep and their bedtime routine that aligns with scientific principles and adapts to the unique dynamics of your family. Moreover, the app's user-friendly interface ensures that you can effortlessly integrate it into your daily routine. With features that allows you to analyze sleep trends, reminders to ensure sleep regularity and a library with soothing sounds to help your child fall asleep, Baby Monitor by Sleep Cycle becomes a seamless part of your parenting toolkit.
Try Baby Monitor by Sleep Cycle and let your child sleep soundly towards a brighter, healthier future.
So let’s begin
First, people are more likely to do a technique if they know what to expect.
And we want to increase the likelihood of you doing a bedtime routine with your child – because the scientific evidence shows the best benefits results from a routine that is performed at least five nights a week.
Families who implement a consistent bedtime routine five or more times a week have children who:
1. Go to bed earlier
2. Fall asleep quicker
3. Wake up less during the night
4. Sleep longer during the night
And from 10 000 parents surveyed, most say their child no longer has a sleep problem – and even had improvements in their daytime behaviors.
How quickly can you expect results?
One study found that parents reported improvements within a week, especially for the time taking for their child to fall asleep. And many parents saw their child’s sleep improve even more over subsequent weeks.
Hopefully we’ve now convinced you that a consistent bedtime routine is worth doing for your child. Researchers have found 3 sequential activities that make a consistent bedtime routine work. These are:
1. A bath
2. A massage
3. Quiet activities
We realize not all families are built the same – so remember to be your own sleep scientist – and experiment with what works for you and for your child.
If you want to know how to set up the perfect bedtime routine for your child, you can download the app Baby Monitor by Sleep Cycle for free by using the link provided in the description of this podcast.
We know that the importance of adequate sleep in children as it affects cognition, emotion and growth. Yet, as a parent you may struggle to understand the nuances of your child's sleep patterns. Baby Monitor by Sleep Cycle is an app designed to empower you in optimizing your child's sleep, ensuring the best foundation for a healthy development and well-being.
By helping you track and understand your child's sleep patterns, Baby Monitor by Sleep Cycle provides valuable insights, allowing you to make informed decisions about the timing of their naps and evening sleep and their bedtime routine that aligns with scientific principles and adapts to the unique dynamics of your family. Moreover, the app's user-friendly interface ensures that you can effortlessly integrate it into your daily routine. With features that allows you to analyze sleep trends, reminders to ensure sleep regularity and a library with soothing sounds to help your child fall asleep, Baby Monitor by Sleep Cycle becomes a seamless part of your parenting toolkit.
Try Baby Monitor by Sleep Cycle and let your child sleep soundly towards a brighter, healthier future.
Professor Michael Gradisar
Dr. Michael Gradisar is a Professor and Director and Clinical Psychologist at the Child & Adolescent Sleep Clinic at WINK Sleep in Australia, and the Head of Sleep Science at Sleep Cycle in Sweden
What are the benefits of a bedtime routine?
A consistent bedtime routine is associated with better sleep in children.
Studies have shown that a consistent bedtime routine is associated with better sleep in children, including an earlier bedtime, shorter time before falling asleep, fewer night wakings, and longer sleep duration. Having a set bedtime routine also leads to fewer parent-perceived sleep problems in children, as well as fewer daytime behaviour problems.
The number of hours your child should be sleeping depends on their age, for guidelines on the number of hours of sleep per day, see our Sleep Guideline page.
What should a good bedtime routine contain?
The Stella Sleep bedtime routine has been formulated using evidence-based sleep strategies, and the latest sleep research.
A successful bedtime routine ensures that your child's physical, mental and emotional needs are met. This may sound complicated, time-consuming and arduous, but research has shown that there are a few simple steps that you can take to make bedtime and falling asleep a simple and easy process for your child.
For example, serving a substantial, nutritious dinner a few hours before bedtime, and limiting sugary snacks, can be a helpful way to prepare for bedtime. Limiting screens and electronic games before bed, and allowing for sufficient time to wind down and relax before it is time to fall asleep is also a good strategy.
Below you can find the Stella Sleep suggested bedtime routine. These have been formulated using evidence-based sleep strategies, and the latest sleep research. Also, in the Stella Sleep app, you can find the track "Advice for parents", with further recommendations for making bedtime a dream.
The Stella Sleep bedtime routine
Try these simple steps to make bedtime easier for children from age 2 and up
Our best tips for good sleep hygiene
A regular schedule
A set wake-up and bedtime, as well as daily activities interspersed with periods of rest.
A relaxing bedtime routine
Set aside plenty of time for a calming bedtime routine. Try relaxing activities such as taking a bath, and listening to a sleep story.
No screens in the bedroom
Avoid screens in the bedroom, even during the daytime. The bedroom is for calming down, and the bed is for sleeping.
Avoiding stress and conflict at bedtime
Use low-affective strategies when dealing with your child, to minimise stress and conflict at bedtime.
Regular mealtimes
Provide healthy and tasty meals at regular times throughout the day. Avoid serving a meal immediately before bed. If your child is hungry at bedtime, offer a small non-sugary snack.
Daily exercise
Play, sports, a walk, bicycling - all wonderful exercise activities that can be undertaken during the day.
Designed for kids
Safe, ad free, and based on established sleep science
Stella Sleep offers unique audio content designed to help children relax and fall asleep. Together you can explore our range of gentle, kind and magically sleepy characters and their journey towards sweet dreams and deep, enjoyable sleep. Try the app together our recommended bedtime routine based on established sleep science. With Stella, moments of calm relaxation will soon be your child's favourite time of day!
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