9 doctors weighed in:

How do I create the best bedtime ritual?

9 doctors weighed in
Dr. Miroslava Fox
Clinical Psychology
3 doctors agree

In brief: See below

Establish time when you would like to go to bed.
Create a bed time routine: warm showers, room on a slightly cooler side. No heavy meals close to bedtime. No caffeine close to bed time. Learn relaxation exercises to help put your body in "i'm sleeeeeepy mode":). Don't use your bedroom as your office and use bed only for sleep and sex. Our body likes schedules and routines. Remember that:).

In brief: See below

Establish time when you would like to go to bed.
Create a bed time routine: warm showers, room on a slightly cooler side. No heavy meals close to bedtime. No caffeine close to bed time. Learn relaxation exercises to help put your body in "i'm sleeeeeepy mode":). Don't use your bedroom as your office and use bed only for sleep and sex. Our body likes schedules and routines. Remember that:).
Dr. Miroslava Fox
Dr. Miroslava Fox
Thank
2 doctors agree

In brief: Easy to do

When picking a bedtime ritual pick something that is going to be easy for you to do every night and doesn't require many supplies (that way it's more mobile and can help baby get to sleep even when you travel).
Then even on busy nights you can follow the same routine. Something like breastfeeding or having a bottle, brushing teeth and then reading the same book or signing the same song.

In brief: Easy to do

When picking a bedtime ritual pick something that is going to be easy for you to do every night and doesn't require many supplies (that way it's more mobile and can help baby get to sleep even when you travel).
Then even on busy nights you can follow the same routine. Something like breastfeeding or having a bottle, brushing teeth and then reading the same book or signing the same song.
Dr. Kathleen Forcier
Dr. Kathleen Forcier
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Dr. Heidi Fowler
Psychiatry
1 doctor agrees

In brief: Slumber

You have been great ideas by a number of providers.
Check out more sleep hygiene tips. 1. Keep a regular bedtime & wakening time (to include weekends). Get up the same time each day, regardless of what time you fell asleep. 2. Make a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime may include a warm bath or shower, aroma therapy, reading, or listening to gentle music.

In brief: Slumber

You have been great ideas by a number of providers.
Check out more sleep hygiene tips. 1. Keep a regular bedtime & wakening time (to include weekends). Get up the same time each day, regardless of what time you fell asleep. 2. Make a regular, relaxing bedtime routine. Relaxing rituals prior to bedtime may include a warm bath or shower, aroma therapy, reading, or listening to gentle music.
Dr. Heidi Fowler
Dr. Heidi Fowler
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1 comment
Dr. Heidi Fowler
3. Sleep in a dark, quiet, cool room on comfortable mattress & pillows. 4. Use the bedroom only for sleep & sex. Have work materials, computers, & TVs in another room. 5. Finish eating at least 2-3 hs prior to your regular bedtime. 6. No caffeine within 6 hours; alcohol & smoking within 2 hrs of bedtime. Alcoholism is a major cause for insomnia. 7. Exercise regularly; finish a few hours before bedtime. 8. No naps. 9. Go to bed only when sleepy. Lay in bed only for sleeping, not for work or watching TV. 10. Designate another time to write down problems & possible solutions in the late afternoon or early evening, not close to bedtime. 11. After 10-15 minutes of not being able to get to sleep, go to another room to read or watch TV until sleepy. Consider chamomile tea before bed. Warm milk. Lavender oil in bath or lavender scent on pillow. Melatonin is very helpful. Acupuncture often works well for insomnia.
Dr. Ali Hallaj-pour
Pediatrics
1 doctor agrees

In brief: By Being Consistent

The key is to do the same exact "thing", at the same time, in the same place, every single night! it does not have to be very elaborate either. It can a be a 3 minute routine consisting of turning down the light, singing/putting on the same lullaby, massaging your baby or scratching his/her head and down in the bassinet you go.
Or....It can be 43 minute elaborate calming spa! just be persistent!

In brief: By Being Consistent

The key is to do the same exact "thing", at the same time, in the same place, every single night! it does not have to be very elaborate either. It can a be a 3 minute routine consisting of turning down the light, singing/putting on the same lullaby, massaging your baby or scratching his/her head and down in the bassinet you go.
Or....It can be 43 minute elaborate calming spa! just be persistent!
Dr. Ali Hallaj-pour
Dr. Ali Hallaj-pour
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Dr. Laura Webb
Pediatrics
1 doctor agrees

In brief: Consistency

Try to do the same ritual every night- this is more important than the ritual itself.
Babies, like adults, like patterns and they will soon begin to recognize the bedtime routine, making going to bed much easier! try things that are comforting and quieting to the baby- baths, massage, white noise, breastfeeding, soft songs, etc are all good.

In brief: Consistency

Try to do the same ritual every night- this is more important than the ritual itself.
Babies, like adults, like patterns and they will soon begin to recognize the bedtime routine, making going to bed much easier! try things that are comforting and quieting to the baby- baths, massage, white noise, breastfeeding, soft songs, etc are all good.
Dr. Laura Webb
Dr. Laura Webb
Thank
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