With a routine, it's easiest to fall asleep:

Regular bedtimes help with falling asleep — and with learning

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

Children benefit from bedtime rituals: It's much the same for children. Especially young children are very receptive to rituals. A fixed time, but also recurring bedtime rituals such as reading a good-night story, give their day structure and convey a feeling 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 phases and dream sleep phases alternate, allowing learned material and the subconscious to consolidate equally.

Consistent 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 into account your child's individual sleep needs. Experience will show you what works best for your child.

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

• Wake-up time: When calculating bedtime, also take the wake-up time into account.

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

• Relationship: It's not only good for your child to go to bed at the same time each evening. You yourselves can also plan the evening 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