Establishing a sequence of steps before bedtime is not simply something sleep specialists recommend out of habit… it is one of the keys to promoting restful, high-quality sleep. However, the path to a good night’s sleep does not begin just before going to bed; it is built throughout the day through a solid and consistent daily routine.
The power of a structured day: meals, naps and the biological clock
Children’s biological clocks are mainly regulated by light, but also by external cues as important as mealtimes and rest. As evening approaches, the body begins to increase the production of melatonin, the hormone associated with sleep, which naturally promotes drowsiness. For this process to work smoothly, maintaining a consistent daily structure can be very helpful:
- Regular mealtimes: The digestive system has its own “peripheral clocks.” Eating at irregular times or very late can disrupt the body’s rhythms, affecting both sleep quality and appetite regulation. Maintaining some consistency with breakfast, lunch, snacks and dinner helps support a child’s circadian rhythm and healthy metabolic regulation.
- Well-regulated naps: Whenever possible, naps should follow regular schedules that are adapted to each child’s individual needs. Skipping a nap in the hope that a child will be “more tired at night” can sometimes be counterproductive: an overtired child may find it harder to relax and fall asleep.
The connection between the plate and bedtime: the basics of chrononutrition
To help nutrition support a good night’s rest, we can apply some simple principles of chrononutrition at dinnertime:
- Avoid heavy or very late dinners: Large or heavy meals can make it more difficult to settle down for sleep. Ideally, dinner should be offered with enough time before bedtime, always taking into account each family’s schedule and individual needs.
- Foods that can be part of a balanced evening meal: Some foods contain nutrients involved in processes related to sleep, such as tryptophan. Dairy products, bananas, nuts and eggs, as part of a balanced diet and in appropriate portions, can all be included in a healthy evening meal.
- Limit sugar and stimulants: Reducing foods high in simple sugars and avoiding products containing caffeine, such as some soft drinks or chocolate in certain amounts, especially close to bedtime, may help promote a calmer night’s sleep.
From 6:00 p.m. onwards: time to wind down
Preparing for nighttime sleep becomes particularly important in the late afternoon. A helpful strategy for supporting a child’s brain in gradually reducing its level of activity is to start slowing things down as bedtime approaches.
From this time onwards, it can be helpful to avoid highly stimulating activities, such as running, jumping, tickling or playing with toys that have bright lights and loud sounds. Instead, this can be an ideal time to introduce calm activities that help prepare for rest: doing homework, drawing or colouring while sitting down, reading stories together, or doing puzzles and quiet board games.
Practical examples of routines
Moving from more active to calmer activities is a good general rule. Here are two examples adapted to different stages of development:
Example of a bedtime routine for babies (0 to 12 months)
- A relaxing bath: Warm water to help the body start to relax.
- Massage and pyjamas: A gentle massage with moisturiser on the legs and back while speaking in a calm, soft voice.
- A calm feed: Breastfeeding or bottle-feeding in a room with dim lighting, always adapting to the baby’s needs and feeding schedule.
- A lullaby or a calm environment: A gentle melody or relaxing atmosphere to accompany the transition to sleep.
Example of a bedtime routine for young children (1 to 3 years)
- A calm transition: Time to draw or read a short story while gradually reducing activity levels.
- Dinner at a regular time: Whenever possible, maintaining consistent mealtimes and avoiding screens during this time.
- Basic hygiene: Brushing teeth, putting on pyjamas and going to the bathroom.
- Storytime in bed: Reading a short story together to end the day with a calm and focused activity.
- Goodnight kisses and lights out: A familiar goodbye phrase can help signal the end of the day, for example: “I love you very much, sweet dreams.”
Final tips…
- Switch off screens before bedtime: Reducing screen exposure in the hours before sleep can help create an environment that is more conducive to rest.
- Be flexible within the routine: If you are away from home one day or your child is unwell, adapt the routine without putting pressure on yourselves. The most important thing is to maintain, as much as possible, a sense of calm and connection.
- Be patient: Habits are not created overnight. Consistency in the daily routine can be a great ally in promoting better rest for the whole family.
We know that every child and every family is different, and that sometimes putting theory into practice is not easy. If you feel that you have tried to establish routines and schedules but bedtime is still a challenge, or if you feel that the problem may go beyond this… you are not alone!
To help families regain their rest, Cristina has received specialised training in children’s sleep in order to offer personalised sleep support. Through a comprehensive assessment based on a biopsychosocial approach, we look beyond bedtime itself and consider the biological, emotional and family needs of your child.
We create a plan tailored to each family and support you throughout the process through home visits or online consultations, adapting to your needs and circumstances. Let us support you in finding calmer and more restful nights.