Get Ready for Bedtime With These Tips From “Donkey Hodie”
“But I don’t want to go to bed!”
Bedtime can be a struggle in my house. When I tell my kids it’s time to brush their teeth and go to bed, sometimes they act like they’ve never heard of such a thing. (It’s more fun to play and stay up late!)
Sleep is important for all ages, including parents and caregivers. For kids, though, sleep is essential to growth and development.
“Kids in preschool need ten to thirteen hours of sleep. That’s because their brain is growing so much,” said Carol Ripple, Ph.D., Senior Advisor at Pajama Program, a nonprofit that provides pajamas, storybooks, and sleep health education to kids and families. Ripple believes sleep is even more important to children’s development than nutrition or exercise. “Kids have a much harder time really reaching their potential if they are not getting the sleep that they need.”
In the new series, “Donkey Hodie Bedtime Stories,” Donkey Hodie and her friends take turns sharing how they wind down to get ready for bed. They each find a way to calm their bodies, sing a song, read a story, turn out the light, and get comfy before sleeping.
Every home and family is different, but setting a consistent bedtime routine that works for you and your kids is helpful. Remember to go to bed at the same time each night, get enough hours, and get quality sleep. Ripple said, “sleep is a habit that we can learn,” and consistent bedtime routines in childhood can help kids throughout their life.
Here are five tips to help kids wind down and prepare for sleep!
1 Set up a cozy sleep space.
Make the sleeping area a good place to rest. Include special sleep-only items, like a stuffed animal or special blanket. In the “Donkey Hodie Bedtime Stories,” a new series of shorts, Purple Panda has his purple pillow, fuzzy blanket, and snuggly toy when he sleeps. To feel extra comfortable, Ripple suggests a cooler temperature is better for sleep. Aim for between 60 to 68 degrees.
2 Keep the room dark and quiet.
The sleep space should be dark to signal the body that it is time for sleep. (This means no tablets or screens right before bed!) Make sure to turn off the lights and cover the windows. A fan or white noise machine can be soothing to quiet outside noises. Dim night lights are okay, said Ripple, especially if that helps give the child a sense of safety and security in the dark.
3 Encourage calm bodies.
During the day, make sure your kids have plenty of chances to use their energy, run, play, and explore. Figure out what helps your child reset and get ready for sleep each night. Donkey Hodie and Duck Duck do some stretches to relax. Bob Dog takes a few deep calming breaths. Purple Panda gives himself a bear hug when he has the wiggles (or the giggles) before bedtime.
4 Give comfort and connection.
Before settling down to sleep, children need to feel safe and secure. Connecting with your child at bedtime helps them relax and lessens fear or anxiety before bed. Reading a story together is one way to provide a calm connection point and snuggle time. Ripple said other ways might be singing or talking about the day together.
5 Make it a routine.
Routines and consistency can be hard at the beginning but over time will help your kids know what to expect. Figure out a routine that works for you and your family. You may have a special song you listen to while everyone puts on pajamas. You can create a visual routine to remind you what to do before bed. Just be sure to start the process at the same time every night. With time and consistency, these will become a habit. If the routine is easy to follow,kids will begin to understand how to get their bodies ready for sleep.
As a parent of two high-energy kids, I was skeptical that some simple tips could improve our bedtime routine. But giving that extra connection and keeping a better routine made it much easier to calm down before bed and fall asleep.
If your child still has nightly trouble going to sleep, Ripple cautions against quickly reaching for melatonin. Instead, she suggests talking with your healthcare provider to see if there are other issues to solve.
Once you’ve gotten your child ready for a good night’s sleep, remember to follow the same advice for yourself. Grownups need healthy sleep habits, too! As Donkey Hodie and her friends sing, “Time for a bedtime snoozy, I’m ready to sleep. Super comfy and cozy, Good night to me, And good night to you.”
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Each episode follows the adventures of Donkey Hodie and her pals — Purple Panda, Duck Duck and Bob Dog — as they follow their big dreams and work together to come up with creative solutions to everyday problems. Kids will learn about perseverance, resilience and problem-solving, while enjoying plenty of silliness along the way.