If you’ve been there, you know how exhausting it can be when your toddler’s bedtime routine feels like an endless battle. 😅 I tried everything—storytime, bath time, bathroom trips, and even water breaks—but it always felt like a struggle. No matter what I did, my daughter would ask for “one more story”—and then another, and another. By the time I was about to doze off, she’d poke me and ask, “Mom, why are you asleep? Keep going!” 🤯
I was losing my patience, and I was getting really tired of the nightly cycle. She’d stay up until 10 or 11 pm, and it felt like it would never end! But I was determined not to yell, because I knew that wouldn’t help her fall asleep and would only increase her anxiety. The key was in making changes that worked for both of us—and after some trial and error, here’s what finally helped my daughter start going to sleep by 9:30 pm:
1️⃣ Wake Up Early—Even If She’s Tired the Night Before
It’s tempting to let your child sleep in after a late night, but the truth is, waking her up early (even if it’s hard) helped set the tone for the next night. A consistent wake-up time ensures that her body stays in a healthy rhythm. According to sleep researchers, children thrive with a consistent routine, and getting up at the same time each morning can help regulate their circadian rhythms, which ultimately helps them fall asleep earlier at night. 🌞
2️⃣ Limit Naps—Timing Is Key
I realized that my daughter’s late naps were part of the problem. She used to nap until 6 pm, and that made it harder to wind down at bedtime. Research shows that naps later in the afternoon can disrupt nighttime sleep for children. Now, I ensure her naps don’t exceed two hours, and she naturally starts feeling sleepy by the time we start the bedtime routine. It’s all about balancing rest and activity during the day to ensure that she’s tired enough for sleep.
3️⃣ Create a Calm and Sleep-Friendly Atmosphere
Setting the right atmosphere is crucial for winding down. After dinner, we engage in activities like walking or riding her scooter, which helps release excess energy. When we come back inside, we create a calm, relaxing environment by dimming the lights, washing up, and playing soft, gentle music. Studies show that relaxing music or white noise can help reduce stress and encourage a peaceful bedtime. During storytime, I now choose books that are slower-paced and calming—not too exciting, as this can stimulate her and make it harder to fall asleep. 📚🎶
4️⃣ Be Fully Present—Engagement Is Key
This was the game changer for us. I used to try to rush through bedtime so I could relax and watch TV, but my daughter could tell I wasn’t fully present. When I’m distracted, she senses it and tends to act out. Now, I make sure to engage fully in the process—telling stories slowly, using soothing tones, and staying close. Positive Discipline (《正面管教》) emphasizes the importance of connection and engagement with your child to promote positive behavior and security. When kids feel safe and connected, they’re more likely to settle into a peaceful sleep. 🌙
Conclusion: Consistency Is Key to Healthy Sleep Habits
With these changes, my daughter is usually in bed by 9:30 pm, and we both feel more rested and peaceful. If you’re struggling with bedtime battles, try implementing these tips and take a gradual approach. Remember that children need routine and a sense of security, and you can make bedtime a positive, calm experience that promotes better sleep.
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