For many parents, the nightly ritual of putting a child to bed can feel like an exhausting negotiation. Requests for 'just a few more minutes' often stretch into hours, leaving both children irritable and parents frustrated. Establishing a consistent and peaceful sleep schedule is a common challenge in households across India.
Creating a Calm and Predictable Bedtime Ritual
According to psychotherapist Dr Chandni Tugnait, the cornerstone of good sleep is a soothing and predictable bedtime routine. She explains that a simple sequence of activities signals to a child's brain that it is time to wind down. "A simple sequence like warm water, light reading, quiet music, or gentle stretching helps their mind shift from active to relaxed mode," Dr Tugnait shared with HT Lifestyle.
The benefits of this consistency extend far beyond an easier bedtime. A healthy sleep routine does not just make mornings smoother; it improves mood, focus, emotional balance, and overall well-being. The expert offers reassurance that significant change is achievable through small, steady steps. "The good news is that small, consistent shifts at home can help children reset their internal clock and sleep better every night."
The Power of Consistency and Environment
Dr Tugnait identifies two other critical pillars for sound sleep: consistent timing and the right environment. She stresses that consistency is one of the most important factors in regulating a child's internal body clock.
"This helps to strengthen their internal clock, which reduces bedtime battles and morning sluggishness," she said. A key piece of advice is to maintain similar sleep and wake times even on weekends. "Weekends should stay close to weekday timings to avoid starting from zero every Monday."
Equally important is crafting a bedroom that promotes rest. Dr Tugnait emphasized the significance of the sleeping area, noting that the space itself should communicate safety and calm. "Soft lighting, clean bedding, and a quiet space signal safety and relaxation. Even small things like reducing clutter or using blackout curtains can make a big difference."
Winding Down: The Key to a Peaceful Night
The hour before bed is crucial. Dr Tugnait warns that stimulating activities can sabotage sleep efforts. "Excessive viewing or high-energy pursuits in close proximity to bedtime may overstimulate a child’s nervous system," she cautioned.
Instead, she recommends replacing screens and rough play with calming connection. Parents can guide their children toward relaxation with simple practices like sharing highs and lows of the day, deep breathing, or gratitude moments. These activities "help them release built-up emotions" and transition smoothly into sleep.
Ultimately, the expert's guidance underscores that a parent's calm and reassuring demeanor is vital. By remaining patient and implementing these structured, child-friendly strategies, parents can transform bedtime from a daily struggle into a nurturing routine that fosters security, relaxation, and long-term healthy sleep habits for their children.
