Ask any parent: bedtime can feel like an effortless wind-down - or a chaotic struggle - there is rarely an in-between. The difference often lies in the hour before sleep. This pre-bedtime window shapes how easily your child drifts off and how well they rest through the night.
Why the Pre-Bedtime Hour Matters
Children’s bodies rely on cues to signal when it’s time to rest. Bright lights, busy screens, and rough play all send mixed messages, keeping little ones alert when they need to slow down. A calm, consistent routine helps support their natural sleep rhythms and promotes a sense of calm and safety.
What to Avoid Before Bedtime
- Blue light from screens - Tablets, TVs, and phones give off blue light, which can suppress the production of melatonin (the hormone that tells our bodies it’s time to sleep). Even a quick cartoon or game can be enough to trick your little one’s brain into thinking it’s still daytime. To help their body clock stay on track, aim to switch off all screens at least 60 minutes before bedtime and replace them with calming, screen-free activities instead.
- Rowdy play - Jumping, chasing, or roughhousing might feel like a good way to “burn off energy,” but in reality it ramps up adrenaline and keeps their body in high-alert “go mode.” This makes it much harder to shift into the calm, relaxed state that’s needed for sleep.
- Heavy snacks - Filling tummies with sugary or heavy foods too close to bedtime can leave children feeling restless or uncomfortable when they lie down. If they do need a little something, stick to light, sleep-friendly options like warm milk or a banana.
Building Your Perfect Wind-Down Routine
The beauty of a bedtime routine is in its consistency and gentle flow. Here’s a sample structure you can tailor for your family:
- Warm Bath or Shower - Water helps relax muscles and signals the transition from day to night. Wrap your little one in a soft, cozy hooded towel to keep the calm vibes flowing.
- Quiet Play or Gentle Connection - Switch to soft lighting. A quick cuddle, some gentle stretches, or laying out tomorrow’s PJs can make kids feel involved and secure.
- Storytime Together - Reading a bedtime book provides comfort, builds language skills, and becomes a cherished nightly ritual. Opt for calm, rhythmic stories to set a soothing tone.
- Comfort Objects for Sleep - A Riff Raff Sleep Toy offers both comfort and consistency. Its gentle cues like familiar softness and soothing sounds, become powerful signals that it’s time for sleep.
Every family’s pre-bedtime hour looks a little different. The key is keeping it predictable, calming, and connected. By weaving in relaxing activities and avoiding overstimulation, you’ll help your child settle more easily and sleep more soundly.