Bedtijdritueel: zó krijg je je kind naar bed

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Kinderen zijn soms moeilijk op tijd in bed te krijgen. Of ze nu heel goed zijn in tijd rekken, er steeds weer uitkomen of gaan klieren als jij zegt dat ze naar hun bed moeten, met deze tips gaat het al snel veel makkelijker! Echt waar.

1. Voer een bedtijdroutine in
Kinderen gedijen goed bij voorspelbaarheid. Ze vinden het fijn als ze precies weten wat er komt. Als jij elke avond hetzelfde doet (het liefst van kleins af aan), is het na een tijdje zo gewoon dat ze die routine uit zichzelf gaan volgen. Mits jij er heel consequent in bent natuurlijk.

Bedenk een routine die voor jouw gezin werkt. Bedenk hoe je het nu doet, wat je daar anders aan wilt en zet jouw ideale scenario op papier. Breek dan het ideale plaatje op in stapjes. Dat moeten echt actiepunten zijn, zodat je kind heel duidelijk weet wat hij moet doen of wat er gaat gebeuren.
Je hoeft (nu nog) geen tijd aan elk actiepunt te hangen. Als de kinderen eerst de routine leren, gaat het daarna vanzelf steeds sneller. Als bepaalde actiepunten echt veel te lang duren, geef dan duidelijk aan dat je dit vandaag oké vindt, maar dat het vanaf morgen iets sneller moet. Anders wordt het de routine dat je elke avond een half uur lang een boekje voorleest. (Misschien herkenbaar: mama is een uur bezig de kinderen in bed te krijgen, en papa doet dat -met dezelfde routine- in tien minuten…)
Als je de actiepunten hebt bepaald, zet je ze groot op een vel papier en hang je deze op in de buurt van de slaapkamers. Als ze het dan even niet meer weten, kunnen ze spieken. En jij kunt het gebruiken om ze op de stappen te wijzen. Zo’n lijst ziet er bijvoorbeeld zo uit:

Bedtijdritueel:
1. Ga naar je slaapkamer
2. Doe je pyjama aan
3. Leg kleren die nog schoon zijn in de kast
4. Ga met de vieze kleren naar de badkamer
5. Doe de vieze kleren in de wasmand
6. Borstel je tanden
7. Ga in je bed liggen
8. Voorleestijd
9. Knuffeltijd
10. Het licht uit

Het lijkt simpel, maar als je kinderen ook maar enigszins snel afgeleid zijn, is zo’n op te hangen lijst superhandig om ze bij de les te houden.

2. Haast je niet
Als jij stipt om half acht de kinderen naar boven stuurt en er achteraan rent om snel het bedtijdritueel er doorheen te jagen, wees dan niet verrast als je kinderen dwars gaan liggen. Relaks! Er heeft niemand baat bij als jij gestresst en gehaast de bedtijdroutine opvolgt. Die laatste minuten vóór het slapen gaan, helpen je kind om zich te ontspannen en zijn juist heel kostbare momenten. Zorg dat je die niet mist omdat je snel weg wilt of een bepaald tv-programma wilt zien. Lees samen een boekje, knuffel lekker lang met je kind en praat nog even over de dag. De tijd nemen voor die laatste minuten, zorgt ervoor dat je kind rustig en vredig in slaapt valt.

3. Zorg voor een serene omgeving
Zorg dat niet alleen je kind, maar ook zijn of haar slaapkamer klaar is voor een goede nachtrust. De magische woorden hier zijn: koel, donker en rustig. Een te warme of te lichte kamer zorgt ervoor dat je kind moeilijk in slaap valt en ook teveel geluiden houdt het wakker.

Soms helpt het om tijdens het bedtijdritueel alvast een rustig instrumentaal muziekje op te zetten. Die muziek werkt kalmerend en overstemt tegelijkertijd het geluid van de tv, de voordeurbel (spannend, wie zou er zijn?) en kinderen die langer mogen opblijven.

Een volledig donkere kamer (met verduisteringsgordijnen en zonder nachtlampjes…) werkt het beste, omdat onze hersenen reageren op licht. Vinden je kinderen dit eng? Zet de deur op een kier en laat een nachtlampje op de gang branden. Het helpt ook als ze weten dat de babyfoon aanstaat, en ze dus -in het geval van monsters- mama en papa kunnen roepen.

4. Altijd op dezelfde tijd naar bed
Niet alleen je kind, ook zijn lijf houdt van routine. Als je je kind elke dag op dezelfde tijd naar bed brengt, komt het lichaam in een bepaald ritme. Het stelt zich in op het tijdstip dat het ’hoort’ te gaan slapen. Oftewel: je kind wordt rond dat tijdstip vanzelf moe. Uit studies blijkt zelfs dat het niet uitmaakt of je kind heel vroeg of heel laat naar bed gaat, als het maar elke dag rond hetzelfde tijdstip is blijven de prestaties gelijk. Dus stel een vaste bedtijd in en je zult zien dat je kind makkelijker naar bed gaat.

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