As a parent, there’s nothing better than seeing your child sound asleep in their bed. But getting to that point can be easier said than done. Bedtime can become a real struggle, as kids resist the idea of settling down and going to sleep.

Creating a sleep routine can help make bedtime a peaceful experience, both for you and your child. Here are some tips to get started.

1. Set Consistent Bedtimes

Children thrive on routine, and having a consistent bedtime is an important part of that. Set a time when your child needs to be in bed, and stick to it every night. This helps your child’s body get into a rhythm and know when it’s time to wind down.

It’s also helpful to have a consistent wake-up time in the morning, even on weekends, to help your child maintain a healthy sleep schedule.

2. Establish a Bedtime Routine

Creating a consistent bedtime routine can help signal to your child that it’s time to start winding down. This can include things like taking a bath, brushing their teeth, and reading a book together.

Try to keep the routine relatively short and consistent, as too many activities can actually wind your child up instead of calming them down.

3. Limit Screen Time Before Bed

It’s important to limit your child’s exposure to screens, such as TVs, phones, and tablets, before bed. The blue light emitted from these devices can delay the onset of sleep.

It’s recommended to have a no-screen time at least an hour before bedtime to help your child’s brain start to relax. Instead, encourage activities like reading or drawing.

4. Create a Relaxing Environment

Make sure your child’s bedroom is a relaxing and comfortable environment. Ideally, the room should be cool, quiet, and dark. If your child is afraid of the dark, consider using a nightlight or a small lamp.

You can also try white noise, such as a fan or a noise machine, to help drown out any outside noises.

5. Avoid High-Sugar Snacks Before Bed

Avoid giving your child high-sugar snacks or caffeine before bedtime, as these can rev up your child’s energy instead of calming them down. Instead, opt for healthier snacks like sliced fruit or whole-grain crackers with cheese.

6. Be Firm, But Loving

It’s common for kids to resist bedtime, but it’s important to stay firm and consistent with your routine.

Set clear expectations with your child, and avoid giving in to requests for “just five more minutes.” But it’s also important to approach bedtime with love and understanding. Assure your child that you’re there to help them feel safe and secure, and that bedtime is an important part of staying healthy.

7. Adjust the Routine As Needed

Finally, remember that every child is different, and what works for one may not work for another. Be open to adjusting the routine as needed based on your child’s needs.

If your child is having trouble settling down at night, try moving bedtime up a half-hour or adding in a new calming activity.

With some time and patience, creating a sleep routine can help make bedtime a peaceful and calming part of your child’s day. Stick with it, and soon your child will be sleeping soundly and feeling well-rested every morning.