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May'25
As evening approaches, you're filled with anxiety for another difficult bedtime routine. Hope lingers in the air that maybe your kid will sleep hassle free. Though, who are we kidding? The clock ticks past 9 and then 10pm, and your toddler is bouncing off the walls full of energy like there's no tomorrow.
Let’s explore practical, research-backed tips on how activities and thoughtful routines can help your toddler wind down and drift off to sleep earlier each night.
Daytime Fun for Sleepy Nights (Toddler Version!)
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Play, Play, Play! Running, dancing, and games like "Simon Says" use up energy.
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Baby Yoga: Do simple stretches – like reaching for the sky!
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Craft Time: Finger painting or coloring makes kids calm down.
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Dress-Up Fun: Pretend play with costumes!
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Lullabies: Sing favorite songs or listen to quiet music.
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Puzzle Time: Solve simple picture puzzles together.
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Story Time: Reading picture books helps quiet the mind.
These easy games help toddlers use up energy and feel relaxed, making it easier to fall asleep!
Crafting a Consistent and Soothing Bedtime Routine
Once the day’s activities are done, the bedtime routine becomes your secret weapon. Research shows that consistency and calmness are key to helping toddlers fall asleep faster and earlier.
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Allow Time to Wind Down: Give your child 30–45 minutes of quiet, screen-free time before lights out. Dim the lights, lower the noise, and keep activities calm and predictable.
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Start with a Predictable Routine: Begin your routine at the same time each night. Include soothing activities like a warm bath, cuddles, and reading a favorite book. This helps signal to your toddler’s brain that sleep is coming soon.
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Comfort Objects: If your child doesn’t already have a favorite plushie or blanket, now’s the time to introduce one. These objects offer security and comfort, making it easier for your toddler to settle in.
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Offer Limited Choices: Let your toddler choose between two sets of pajamas or which story to read. This gives them a sense of control, reducing bedtime resistance and making the process smoother.
Gradual Adjustments and Environmental Tweaks
If your toddler is used to a late bedtime, don’t expect an overnight transformation. Instead, gradually move bedtime earlier by 15 minutes every few nights, and do the same with wake-up times. This gentle approach helps reset your child’s internal clock without frustration.
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Limit Screens: Avoid TV or tablets a few hours before bed, as screen light can suppress melatonin and make it harder for your child to feel sleepy. (Melatonin is a hormone produced by the body that regulates the sleep-wake cycle. Blue light, which is given off from screens, mimics daylight and disrupts the production of melatonin, which requires darkness to be secreted)
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Control Light Exposure: Use blackout curtains to block out lingering daylight, especially in summer months. Expose your toddler to sunlight in the morning, specifically in the first hour of waking up for at least 15 to 30 minutes to help set their circadian rhythm.
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Create a Calming Environment: Make sure your toddler’s room is quiet, comfortable, and free of distractions. White noise machines or soft music can help mask household sounds.
Final Thoughts: Help Your Child Wind Down Through Daytime Balance
Establishing healthy sleep habits starts with how your toddler spends their day. Structured extracurricular activities not only build essential skills but also help regulate energy levels and establish routines, both of which are key to better sleep.
That’s where Wondrfly steps in. Wondrfly is your go-to resource for discovering a wide range of extracurricular activities tailored for kids. Whether it's creative arts, sports, music, or movement classes, Wondrfly makes it easy to find the right activities near you—so your toddler can play hard, learn joyfully, and sleep soundly.
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