Bedtime= MY Happy Hour. I can finally relax and do what I want to do- like check Instagram? Watch some reality TV? Have a date night downstairs with my husband catching up on our day? Before we start cruising Facebook alone, we must have a bedtime routine for our children that signals "sleep is near", and sometimes it's not as easy as walking your child to their room, shutting the door and saying "Goodnight!". A full 30-60 minute bedtime routine can be started as early as birth, and carried long into adulthood (Wait, what? Adults? YEP- you too could benefit greatly from your own).

Why is a bedtime routine important? What are some examples? And were you aware that having one and repeating it night after night WILL pay off? Let's break it down:

THE SCIENCE STUFF: Children whom aren't yet able to communicate verbally or understand our words use "social cues" to understand the world around them and how they fit into it. A social cue for a newborn would be a Mother pulling them into her chest (or even pulling out the nursing cover!) signaling to them that a feed is near. A social cue for an older child might be a parent turning off a nightlight signaling that "Now I will say goodnight and sleep is coming next". After 4 months of age, there are also some cognitive advances, and the increase of melatonin, both making it now easier for any child to perfect his or her self-soothing ability. Melatonin is our best friend when it comes to sleep. This is natural hormone within the body that releases from the pineal glad in children around 12-14 hours (depending on age) after they've woken up for the day, & when natural/artificial light becomes dim or dark. Melatonin causes us to feel drowsy, our helps muscles to relax- and yawning, the ultimate "sleep cue". You can also find this special sleep-inducing hormone in hind milk, so make sure your breastfeeding babes are receiving a good, full feed before going down for the night ( this is why having a pitch-black room is SO important; and here is our best solution for under $50!). Having a bedtime routine that includes a soothing bath, dimly lit lights for pajamas & diaper time, reading a book or two- this all combined with melatonin and REPEATED daily will help immensely when it comes time for bedtime. Having a bedtime routine that lasts a minimum 30 minutes will also help those younger children differentiate nights from naps, and reduce wakings 1-3 hours after falling asleep for the night. Here are some examples by AGE of bedtime routines you can begin tonight at your home, which all include an older sibing for those Mamas like me with two toddlers running around at home!

INFANTS (0-12 MONTHS): First of all, congratulations! A newborn in the home can be exhausting (which is probably why you're here), but also rewarding. At this age, the bedtime routine can last slightly longer and take a little more of a "hands-on" approach due to the child still being immobile. This routine worked wonderfully in our house, even when my son was only 20-months old when we had our daughter!

Bathtime (w/ or w/o older sibling) in decently lit bathroom with warm wash cloth on baby's tummy to keep her/her warm & happy
In dimly lit bedroom/nursery, give baby a lotion massage to help protect their sweet skin from drying out from the bath time bubbles while older child is busy with Dad or brushing teeth
Put on diaper, followed by pajamas, and swaddle if age-appropriate
Turn on white noise & turn off all lights & use a nightlight to navigate
In child's nursery (or desired room him or her will be sleeping in) sit in the same chair and offer the last feed or bottle of the day, careful to not let him or her completely fall asleep while sucking.
Discuss & pick a familiar song or hymn to hum while the feed is occurring (YES, you may have to hum this song 100 times at first but I promise this pays off!).
Turn off nightlight, make sure room is completely dark
Place child down in crib at about a "8" on the drowsy scale* whisper "Time for Sleep" or "Goodnight, I love you"- something that be can be consistent as they grow up. (*This step is best when child has mastered the put-down process; some younger infants still eating every 2-3 hours may not be able to be put down completely awake yet without electing help with our Newborn Package, and yes it's possible without tears!)
Repeat nightly (bath repeat with ok from your doctor)

PRE-TODDLER (12-24 MONTHS): This age is where it gets a little more fun, and you'll spend a and a LOT less time humming that song you've now chosen. Not much has changed, except you'll now be moving that last feed to BEFORE bath time, and not spending 15-20 minutes humming your song while offering milk anymore:

Milk with dinner or right before bath time (we give our last sippy cups of milk while the bath is filling up)
Bathtime (w/ or w/o older sibling) in decently lit bathroom
Teeth brushing time
In child's room, put on diaper, followed by pajamas, and sit down with child and allow them to pick out TWO books (not 5, not 7). Allow older child to join in and choose one additional book after youngest goes down in their room (or have older child spend bonding time with other parent during this time.)
After books are completed, turn on white noise & turn off all lights (nightlight ok if needed), make sure room is completely dark otherwise, all while humming your song from above ;)
IF YOU HAVE A BABYSITTER: She can hum your song too! It's really the perfect step you must have in your routine if you don't already!
Place child down in crib at about a "8" on the drowsy scale* whisper "Time for Sleep" or "Goodnight, I love you"- something that be can be consistent as they grow up. (*This step is best when child has mastered the put-down process; some children at this age will wake up every 2-3 hours may not be able to be put down completely awake yet without electing help with our Pre-Toddler Package).
Leave room & PARTY (or just enjoy time with your significant other)
Repeat nightly

TODDLERS (18 MONTHS-SCHOOL AGE): This is the age where lots of play begins to happen, and bath time can get a little crazy! A few more things have changed,

Milk with dinner or right before bath time (we give our last sippy cups of milk while the bath is filling up) *Some potty trained children will do better with the first option so they don't have a ton of liquid in their little bladders before bed*
Bath time (w/ or w/o older sibling) in decently lit bathroom
Teeth brushing time & last trip to the bathroom
Quiet time: We allow our oldest to watch a short 15-minute show that we have pre-recorded. We began this when he was 2 years old and I had to feed/rock/hum my song with my newborn daughter. Blue light emitted from the television DOES trick the brain into thinking it's still daytime (thus not always releasing melatonin), but make sure you allow at least two books following this if you elect to do so.
In child's room, put on diaper/pull-up if needed, followed by pajamas, and sit down with child and allow them to pick out TWO books (not 5, not 7). Allow older child to join in and choose one additional book after youngest goes down in their room (or have older child spend bonding time with other parent during this time.)
After books are completed, turn on white noise & turn off all lights (nightlight ok if needed), make sure room is completely dark otherwise
Place child down in crib/bed and whisper "Time for Sleep" or "Goodnight, I love you"- something that be can be consistent as they grow up. Some children enjoy when parents hum the song ONCE from ABOVE (see it's paying off!) while rubbing their backs that they've heard from birth that signals "bedtime". (*This step is best when child has mastered the put-down process; some children at this age will wake up every 2-3 hours may not be able to be put down completely awake yet without electing help with our Toddler Package).
IF YOU HAVE A BABYSITTER: She can hum your song too! It's really the perfect step you must have in your routine if you don't already!
Leave room & REALLY PARTY (or just hit Target alone, haven't done that in a while huh??)
Repeat nightly