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From an exhausted mama to another, I hear you, you need some sleep! Me too babe.

After much reading we've found some great tips for you to try that will hopefully assist with a good nights sleep.

Establishing a bedtime routine for your little ones is crucial for several reasons.

Firstly, it provides consistency and predictability, allowing them to feel secure and understand what to expect each night. Secondly, a bedtime routine serves as a cue for relaxation, helping their body and mind wind down and prepare for sleep. It regulates their sleep patterns, promotes a smooth transition from an active to a calm state, and fosters independent sleep skills.

Additionally, bedtime routines offer valuable opportunities for parent-child bonding and provide a foundation for healthy sleep habits. Overall, a well-established bedtime routine contributes to better sleep quality and supports your child's overall well-being.

Set an Appropriate Bedtime and Create a Bedtime Routine:

Establish a bedtime that allows for an adequate amount of sleep based on your child's age. Consistency of this bedtime helps regulate their internal clock and prepares them for sleep at the same time each night. Develop a consistent series of activities that also signal that it is time for sleep. Aim for a routine that lasts around 20-30 minutes and begins at least 30 minutes before their desired sleep time. This routine can include activities like bath time, pyjama time, story time and massage/relaxation time. Bedtimes and rituals should be age appropriate.

Create a Relaxing Environment:

Set up a sleep-friendly environment that promotes relaxation. Ensure the bedroom is cool, quiet, and dimly lit. Consider introducing a white noise machine or soft, calming music to mask any disruptive sounds. Soft, comforting bedding and a cosy sleep environment help your child feel secure and ready for a restful night's sleep. Give your child's nursery or bedroom a mild but effective clean if you're concerned about any germs from the day.

DreamBaby Soothing White Noise & Night Light Egg Capsule, R1199 - Bébé Cadeaux

Bobble Blanket, R999 - Bébé Cadeaux

Swaddle Set, R1299 - DockATot

SoPure Toy and Nursery Steri-Mist, R89- Bébé Cadeaux

Bath Time:

A warm bath can help relax and soothe your child before bedtime. Use gentle, calming bath products and incorporate water play or floating toys if your child enjoys them.

Little Dutch Foam Bath Toys, R235- Make Believe

Oh Lief Natural Olive Baby Shampoo, R105- Bébé Cadeaux

Pure Beginnings Baby & Kids Range, from R44.99 - Flynn Jaxon

Bibs Hoodie Towel, R750- Flynn Jaxon

Pyjama Time:

Choose comfortable sleepwear that's weather appropriate.

Organic Cotton Zipsuit, R299- Boki

Sleep Bag, R1299 - DockATot

Sleep Romper, R1299 - DockATot

Loungewear Set, R320- Flynn Jaxon

Story Time:

Settle your child down with a quiet story or two. Reading together can create a bonding experience and help your child unwind.

You can also use this time to connect or bond in other ways. Picking one Conversation Starter Card per night, for instance, could be a wonderful ritual that results in deeper connection and increased emotional intelligence.

Little People, Big Dreams: David Attenborough, R295- Make Believe

Little Talks Big Feelings, R190 - Mum Well

Gentle Massage and/or Relaxation Exercises:

Consider incorporating a gentle massage into the routine using child-safe lotions or oils that contain beneficial ingredients like lavender. This can provide a calming sensory experience and promote relaxation.

For older children, teach simple relaxation techniques, such as deep breathing or progressive muscle relaxation. Guide them through these exercises to help calm their body and mind.

You can also add a diffuser or a fragrance burner with child-friendly essential oils to create a calming atmosphere.

Pure Beginnings Massage & Bath Oil, R139.99 - Flynn Jaxon

Bytjie Salf Baby Balm, R69 - Bébé Cadeaux

Charisma Fragrance Oil Burner & Fragrance Oils, R285 & R90 - Adele Catherine

Allow for Special Sleep Aids:

Some children find comfort in special sleep aids like a favourite stuffed animal, a cosy blanket, a mobile or a nightlight. These items can provide a sense of security and help your child feel more at ease. Respect and incorporate these special sleep aids into the bedtime routine, creating a comforting and familiar sleep environment.

Snuggle Bunny, R375- Bébé Cadeaux

Little Dutch x Miffy Cuddle Cloth, R295- Make Believe

My First Blanket, R899 - Bébé Cadeaux

Joie Mobile, R699- Bébé Cadeaux

Limit Screen Time:

Avoid screen time, including TVs, tablets, smartphones, or other electronic devices, at least 30 minutes before bedtime. The blue light emitted by screens can interfere with sleep patterns. Encourage activities that promote quiet and relaxation instead.

Maintain a Positive and Calm Atmosphere:

Keep the tone of the bedtime routine calm and positive. Speak softly and use soothing voices. Provide reassurance and create an atmosphere of safety and comfort.

Consistency is Key:

Stick to the routine consistently, even during weekends or vacations. Consistency helps reinforce the association between the routine and sleep, making it easier for your child to settle down.

Remember, every child is unique, so you will need to adapt the routine to suit your child's preferences and needs. Pay attention to your child's cues and adjust accordingly. Over time, a consistent and calming bedtime routine can help your child transition to sleep more easily and have a restful night.

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