Tips For a Stress-Free Bedtime Routine During the School Holidays
School holidays bring long days filled with fun, laughter, and new adventures! However, they can also disrupt the usual bedtime routine, leading to restless nights and tired mornings. And then when it comes to going back to school… it doesn’t even bear thinking about!!
As a parent of two, I know how challenging it can be to maintain a consistent bedtime routine, especially during the holidays. Here are some tips to help keep bedtime stress-free, including the use of my handy bedtime routine cushions.
Consistent bedtime routine
The thing that helps the most in our house is consistency. This can be hard in the school holidays, especially when things are more relaxed and everyone is feeling in need of a bit of a break! But I promise you it will be worth it!
Children thrive on routine and knowing what to expect helps them feel secure and at home. Consistency doesn't mean rigidity, but having a familiar sequence of events can ease the transition to bedtime.
Create a calming bedtime environment
A calming bedtime environment is essential for helping children to wind down. We all know ourselves if we have been on our phones for too long we end up too wired to fall asleep. It’s the same, if not more important, for kids as they are still growing and learning all the time!
Encourage your little ones to wind down before bedtime, for at least 30 minutes but ideally an hour. During this time avoid screen time and turn down any bright lights, encourage them to put their PJs on and try some quieter activities like reading or drawing. It might be a good idea to listen to some music or help your kid practise breathing exercises. Ensure that their room is as free from distractions as possible and keep it comfortable. Using soft, cosy bedding can also help create a sense of security and comfort.
My bedtime routine cushions can be great for this kind of winding down. These cushions can store screen free entertainment options, making it easy to transition away from screens. By stashing their favourite book or toy in the cushion pocket, your children will have a comforting and familiar routine to look forward to every night.
The importance of story time
Older kids might like to read a book alone in their wind-down time, but with younger children (and sometimes older ones still), it can make bedtime extra special if you pick a story to read together. Not only is it cosy and fun for both of you, it also improves literacy and strengthens the connection. Engaging in a nightly story time can help calm your children’s mind and prepare them for sleep.
Bedtime Support for Neurodivergent Children
For neurodivergent children, such as my little ADHDers or those other executive function challenges, a structured bedtime routine is even more crucial. It provides them with the stability and predictability they need. Visual schedules or bedtime charts can help neurodivergent children understand and follow their bedtime routines. Offering them choices within the routine can also give them a sense of control. Bedtime routine cushions offer a tangible way to support this structure. By placing their favourite items in the cushion, children can feel more in control and less anxious about bedtime but they also act as a non-verbal cue that it will soon be time for sleep.
Helping Neurodivergent parents with morning stress
Neurodivergent parents, especially if like me you’re an ADHD parent, can find bedtime and morning routines stressful. The search for the right uniform, matching socks or their favourite comfort toy of the moment can all feel a little stressful when you’re also trying to get dressed and remember to eat breakfast. Establishing a dedicated spot, such as a bedtime cushion, for bedtime and morning essentials can help reduce this stress and scaffold executive functioning. Supporting your child to prepare for the next day as part of their bedtime routine can help make your mornings less stressful but also helps support their developing executive function skills.
Encouraging independence from a young age
I really believe that encouraging your children to be independent is incredibly important. Children can take responsibility for selecting and organising their bedtime essentials, fostering a sense of autonomy. This independence can be particularly empowering for younger children, making them feel more grown-up and involved in their bedtime routine.
Hopefully you have found this helpful, and feel that you can start implementing these tips if you haven’t already!