Bedtime Fading

An 8-Step Strategy

Bedtime fading is a strategy to re-align your child’s internal clock with the bedtime you desire. Initially, this strategy might seem counterintuitive but the principle behind it is to overcome your child’s chronic resistance to bedtime. Additionally, it can also be useful for getting a child ready for a new, earlier bedtime. 

Why it works:

By pushing your child’s bedtime later than usual, it will REALLY increase their sleep pressure so bedtime is a quicker, more successful experience which will break the cycle of them resisting bedtime! 

Once the cycle has been broken, over the coming (multiple) days, move their bedtime earlier until they are falling asleep at the bedtime you desire. 

A detailed 8-Step Strategy:

1. Estimate your child’s sleep needs, then set a realistic goal for your child’s bedtime and morning wake-up time.

2. Address any factors that might interfere with your child’s ability to become drowsy at the desired bedtime. For example, is their nap too long or too late, or are they meeting their sensory needs?

3. Note the time when your child is currently in the habit of falling asleep each night, and then pick a new bedtime that is 15 to 30 minutes later.

4. Keep your child awake (with calm, pre-sleep activities) until the newly-appointed bedtime.

5. Observe how your child responds to the new bedtime. How long does it take your child to fall asleep?

6. Once your child has experienced two consecutive nights of success with the same bedtime (falling asleep within 10-20 minutes) introduce a slightly earlier bedtime.

7. Throughout this process, expose your child to crucial circadian cues including awakening your child at the same time each morning (the wake-up time you identified as your goal) and expose them to early morning sunlight to help them adjust.

8. Continue with the bedtime fading process, making appropriate adjustments from night to night, until you’ve reached your goal bedtime.

As with all transitions, there may be some setbacks and some days where things don’t go as planned. That’s okay. Take a deep breath, reset, and be consistent the next day.

Although changing sleep routines can be challenging, once you’ve made the transition you (and your entire family) will be rewarded with a schedule that works best for you and makes life a little easier. Stay committed, and if you need any 1:1 help remember I’m always here for you.