Tips for Nap Time Success

The Best Bedtime Routines for Working Parents As a working parent, your day doesn’t slow down when the workday ends—it shifts gears. Between dinner prep, school paperwork, and bedtime battles, the evening can feel more like a sprint than a wind-down. But here’s the good news: a consistent, calm bedtime routine doesn’t have to take an hour (or your last shred of energy). In fact, with a few intentional steps, you can create a sleep-friendly routine that works for your child—and your schedule. Here’s how to build the best bedtime routine for working parents who want peaceful evenings and well-rested kids. 1. Start with Connection, Not Control After a long day apart, your child craves connection. Before diving into “get ready for bed” mode, spend just 5–10 minutes doing something calm and connecting: Cuddle on the couch Read a short book together Do a quiet puzzle or coloring page This small moment of presence helps fill your child’s emotional tank, making them more cooperative during the routine that follows. 2. Keep It Short and Predictable (20–30 Minutes Total) A good bedtime routine doesn't need to be long or elaborate. The key is consistency. Choose a 3–5 step routine you can repeat every night. For example: Sample 20-Minute Bedtime Routine: Bath or quick wash-up Pajamas and teeth brushing Book (or two!) Hugs/kisses and a short chat Lights out with a soothing sound machine or nightlight Tip: Start the routine at the same time each night. Children thrive on predictability—it helps their body and brain prepare for sleep. 3. Use Visuals and Routines Charts If your child resists bedtime transitions, a visual bedtime chart can be a game changer. Simple pictures of each step (e.g., pajamas, book, bed) can make the routine feel more like a game than a struggle—and it keeps you from having to nag or repeat yourself. Bonus: Let your child check off each step. It gives them a sense of control in a predictable framework. 4. Set Boundaries with Love Working parents often feel guilty about limited time with their kids, and bedtime can become a stalling ground for "just one more..." requests. The best way to handle this? Set clear boundaries with warmth. Try: “We have time for two books tonight. I can’t wait to read them with you!” Or: “After our story, I’ll tuck you in and check on you in 10 minutes.” Being firm and kind shows your child that bedtime is safe, predictable, and non-negotiable. 5. Lean on Tools, Not Screens Avoid screen time at least an hour before bed—it interferes with melatonin production. Instead, use calming tools: A white noise machine or calming playlist A diffuser with lavender essential oil (safe for kids over 6 months) A special bedtime-only stuffed animal or blanket These sensory cues help signal to your child’s brain: “It’s time for sleep.” 6. Be Kind to Yourself, Too Even with the perfect routine, some nights will go off the rails. That’s okay. Working parents wear a lot of hats—employee, parent, chef, chauffeur, bedtime storyteller. You don’t have to be perfect to raise a well-rested child. If bedtime is consistently a struggle or if your child has ongoing sleep difficulties, you're not alone—and you're not failing. This is where professional sleep support can make all the difference. Final Thoughts A solid bedtime routine is one of the most powerful tools a working parent can use to support their child’s sleep. And when your child sleeps better, you sleep better—which makes everything else more manageable. If you’re ready to bring calm to your evenings and want support tailoring a routine for your unique family, I’m here to help.

Back-to-School Sleep Routines: How to Help Your Child Transition Smoothly As summer winds down and the school year approaches, many families find themselves grappling with one tricky challenge: getting kids back on a healthy sleep schedule. Long summer evenings, travel, camps, and relaxed routines often mean later bedtimes and sleep-ins. But now it’s time to get back on track—because well-rested kids are better learners, better behaved, and better equipped to handle the demands of the school day.  As a pediatric sleep consultant, I work with many families during this transition. The good news? With a little planning and patience, it’s completely possible to reset your child’s sleep habits and start the school year strong. Why Sleep Matters for School-Aged Children Children between the ages of 6 and 12 typically need 9–12 hours of sleep per night , according to the American Academy of Sleep Medicine. Adequate sleep helps with: Memory and learning Emotional regulation Attention and focus Immune health Physical growth When children don’t get enough sleep, it can show up as moodiness, hyperactivity, poor academic performance, and increased susceptibility to illness. 1. Start the Transition Early Ideally, begin adjusting your child’s sleep schedule 1–2 weeks before school starts . Gradually shift bedtime earlier by 15–30 minutes every few nights , and do the same with wake-up times. This slow change allows your child’s internal clock (circadian rhythm) to reset more naturally. If school is just a few days away, don’t panic. Start now, and focus on consistency—even a few days of structured routine can make a difference. 2. Set a Consistent Bedtime and Wake Time Children thrive on routine. Try to keep bedtimes and wake times consistent—even on weekends . While a little flexibility is okay, large variations can disrupt their body clock and make weekday mornings harder. 3. Create a Calming Evening Routine A predictable, relaxing bedtime routine helps signal to your child’s brain that it’s time to wind down. This can include: A warm bath or shower Brushing teeth Reading a book or quiet storytelling Gentle music or white noise Dimmed lights and no screens Avoid stimulating activities (video games, roughhousing) at least an hour before bed. 4. Limit Screen Time in the Evenings The blue light from tablets, TVs, and phones can interfere with melatonin production, making it harder for kids to fall asleep. Aim to power down all screens at least 60 minutes before bedtime . 5. Optimize the Sleep Environment Make sure your child’s bedroom is: Cool (between 65–70°F) Dark (use blackout curtains if needed) Quiet (or use white noise if helpful) Comfortable (invest in a cozy mattress and bedding) Remove distractions like TVs and tablets from the bedroom if possible. 6. Be Patient and Consistent Adjusting to a new routine takes time, especially after a carefree summer. Some kids adapt quickly, while others may take a couple of weeks. The key is consistency . Stick to the new routine even if it feels tough at first. Your child’s body will adjust, and better sleep will follow. Final Thoughts Back-to-school season can feel hectic, but it’s also a great opportunity to reset your family’s routines. Supporting your child’s sleep now sets the stage for a smoother, healthier school year. If your child struggles with falling asleep, staying asleep, or resisting bedtime even with a consistent routine, it may be helpful to speak with a pediatric sleep consultant for personalized guidance. Here’s to a well-rested start to the school year!