Most parents know that an early and consistent bedtime, along with a bedtime routine, are the essential ingredients for a good night’s sleep. Did you know that your morning routine is just as important in the development of your baby or toddler’s sleep/wake cycle?
Light, or the absence of it, plays a critical role in the establishment of a circadian rhythm. When your little one wakes up, let the sunlight in the room to signal the start of the day. During the short, dark days of winter, flip on the lights to start the day. You can also change the diapers, turn on fun, upbeat music, raise the tone of your voice and move out of the bedroom for a bit of playtime. As long as it’s after 6 a.m., you can do this as soon as your baby wakes up. If he or she isn’t up by 7:30 a.m., go ahead and start the wake-up process!
Early Wake-Ups
If your little one wakes up between 5 and 6 a.m., resist bringing him or her into your bed for the remainder of sleep time, because two things can happen: 1) you become a sleep association that your baby will rely upon to fall back to sleep, or 2) that 5 a.m. wake time will gradually become a 4:45 or 4:30 a.m. wake time. Most of us can handle a night or two of this, but when it’s an everyday thing, that’s exhausting!
To avoid all of this, keep the bedroom super dark until morning and resist the temptation to bring your baby or toddler into your bed during those wee hours of the morning. When you have a regular morning routine that clearly differentiates daytime from night time, you help establish and solidify a consistent circadian rhythm that encompasses a predictable bedtime and regular naps.