It's easiest to fall asleep with a routine:

Consistent bedtimes help with falling asleep – and with learning

Rituals also help adults: Human beings are creatures of habit, and that applies to adults as much as to children. Maybe you also have specific rituals when you go to bed. From brushing your teeth to reading in bed, from warm milk to laying out clothes for the next day – recurring rituals also help adults prepare for sleep.

Children benefit from bedtime rituals: The same goes for children. Especially young children are very receptive to rituals. A fixed time, and recurring bedtime rituals such as reading a good-night story, give structure to their day and convey a sense of security. This not only means that exhausting arguments become less frequent, but also that the body's hormones adjust accordingly. This keeps the sleep stages consistent: deep sleep and dream-sleep phases alternate, allowing learned material and the subconscious to consolidate equally.

Fixed bedtimes for schoolchildren: For this reason, consistent bedtimes are also very important for schoolchildren. The school day is very demanding, especially for primary school children. Sufficient sleep is important to process what has been learned and to be rested for the next day.

Checklist for parents

Consistent bedtimes for your child

• Age: The ideal bedtime depends on your child's age.

• Sleep needs: Take your child's individual sleep needs into account. Experience will show you what works best for your child.

• Instinct: Trust your instinct. Parents usually know best how much sleep their child needs.

• Wake-up time: Take the wake-up time into account when calculating bedtime.

• Rituals: Familiar rituals that signal bedtime help the body fall asleep and keep the sleep stages consistent.

• Relationship: It's not only good for your child to go to bed at the same time every evening. You can also plan your evenings this way and have time for yourselves and your relationship.

Image credits

Father with two toddlers brushing their teeth in the home bathroom © Halfpoint - stock.adobe

Mom, dad and daughter read a picture book together while lying on the bed © Fxquadro - stock.adobe