Spring Forward: Families of Early Risers Rejoice!

This Sunday in most of the U.S., we will be turning our clocks forward one hour. The Spring time change tends to less disruptive than the one in the Fall. At this time change, it’s easiest for most of us to do nothing in preparation – just change the clocks on Sunday am – perhaps because it’s easier to wake someone (thank you, alarm clock) than force him to stay asleep. If that approach doesn’t appeal to you, you can start moving everything in your child’s routine earlier by 10-15 mins each day now to gradually adapt to the one-hour time change. Continue reading…


Simplifying Bedtime

Kids need plenty of sleep to stay healthy and happy, and an age-appropriate bedtime is key. Kids also thrive on routine, so try to keep your bedtime activities as regular as possible. It’s so important to get your kids to bed early enough to enable them to get the sleep they need, but this means parents sometimes miss out on playtime at night or even seeing their children awake at the end of the day. Please let them get to bed on time, and try to find other times to spend with them – maybe making more time in the morning or spending special quality time during the weekend.

If you find that your bedtime routine and kids’ antics are dragging on longer and longer, here are three tips to help you get your kids to sleep on time

  1. START EARLY
    This may be tough if you work a long day, but the bedtime routine can even start before you or your kids get home. If your child is at daycare until the early evening, ask your provider if she can feed him dinner or change him into his PJs before you pick him up. That will be one less thing you have to do once you get home. The goal with a bedtime routine is to slow down and begin readying the mind and body for sleep. By starting the process earlier, it gives you and your kids the opportunity to ease into bedtime without increasing stress or rushing to beat the clock. And please try to turn off the TV at least an hour before bedtime!

  2. SIMPLIFY
    Cut down your routine to the basics. Think about what things you can do at other times of the day. For example, ask your nanny to bathe your little one during the day (maybe before a nap). Read more stories at other times of the day so that you can just have one special book before bed. If you are transitioning from a longer routine, cut back gradually over a few days to allow your child to adjust to the shorter routine.

  3. WRITE IT DOWN
    Regularity is key, so list the steps, order, and timing of your routine. It will help you be consistent, but it will also enable other caregivers to follow the routine if you aren’t there. For toddlers and older children, try making a simple picture chart of the routine that they can follow to keep the bedtime simple and fun. You can even reward following the routine and completing the steps by giving stickers or other positive reinforcement.

For more sleep tips, please see our Rules to Sleep By.


Bedtime Routines: Your Questions Answered

As sleep consultants, we focus quite a bit on establishing bedtime routines with our client families. Parents seem to have lots of questions about bedtime routines: Why do we need one? When should we start a bedtime routine? What should we include in the routine? How long should it last? What makes a good bedtime routine? Read on…I’ll answer each of these questions right now. Continue reading…


Bedtimes by Age

This month, Sleep Sisters is focused on bedtime. We thought it best to start off with a review of age-appropriate bedtimes. As certified infant and child sleep consultants, we are often asked what time kids should be going to sleep and whether it really makes a difference.

The answer is YES, the time your child goes to sleep does make a difference. We all have a biological clock and our circadian rhythms can help us sleep if we honor them by getting to bed at the right time. In addition, maintaining a consistent bedtime (and wake time) helps keep our internal clock “set” and is a critical part of healthy “sleep hygiene,” according to Harvard Medical School’s Division of Sleep Medicine.
Continue reading…