After a long day at work, it's time to head home to my three little explorers, exhausted but full of energy. Between school, activities, and the day's discoveries, their minds are racing, and the evening can quickly become a real marathon!
To avoid chaos and turn this time into a smooth transition to bedtime, I've established a well-oiled routine. A magnetic board or weekly planner helps us structure our evenings: homework, shower, dinner, quiet time with the family... Everything is organized, but with flexibility!
I know how much they learn and experience a thousand emotions throughout the day. So, in the evening, when fatigue and emotions pile up, a clear and reassuring routine allows them to feel safe. And let's be honest... it also helps me take a breather before starting again the next day!
Understanding the importance of a good evening routine
Bath time, a play and bonding session
At our house, bath time is a top priority in our evening routine. Well... in theory, because between the "I don't want to go!" and the negotiations to stay in the water longer, it can sometimes be an adventure in itself!
So, to avoid the chore and make it a real moment of pleasure, I found some tips: fun little toys, a special bath playlist (with songs they love), stories invented on the spot, and even colored lights projected on the wall for a magical atmosphere. Result? They dive into the water with a smile, and I take advantage of this moment to reconnect with them, see them marvel and, casually, help them gain autonomy.
But bath time is also a time when they open up more easily. Far from the hustle and bustle of the day, they dare to talk to me about what upset them: an argument at school, a frustration, a fear… In the water, relaxed, the words come more naturally. It's the perfect opportunity to listen to them, reassure them, and teach them to put their emotions into words.
If the week is too busy and it's not always possible, then at least on Sunday, we make it a real ritual. A moment out of time where we slow down, where we take the time to chat and enjoy ourselves, before tackling a new busy week.
Bath time then becomes much more than just a part of the evening routine: it's a bubble of complicity and exchange. And frankly, when they come out clean, relaxed, and with a little lighter heart, I tell myself that it was worth transforming this moment into a game and a space for discussion!
At the table
With three children at home, it goes without saying that the day's emotions don't magically disappear at dinnertime. Between fatigue, petty arguments, and "I don't like this!", dinner can quickly turn into chaos. So, to keep this moment enjoyable, we've put in place a few simple rules: everyone has their place, we wait until everyone is served, and above all... we try to listen and respect others.
To get everyone involved and avoid menu wars, we use a meal planner. It lets them know in advance what we're going to eat and even give their opinion! They also help us prepare dinner: washing vegetables, mixing the dough, setting the table... It's a way to empower them and turn this time into an educational and supportive activity.
And then, mealtime is much more than just a time to eat. It's also a break from the day's busy schedule, a moment where we get together, where we share what happened. We talk about the little joys (we avoid the frustrating topics of the day), the funny things they experienced... In short, we reconnect as a family.
Toilet, tooth brushing, skin care and bedtime
It takes a hundred repetitions... but we're getting there! Let's move on to the last step of the evening routine: brush your teeth, brush your hair, cleanse (wash) your face, and apply moisturizer with the right products. To avoid it being a battle every night, we're relying on fun little accessories: magnetic toothbrushes, fun timers, and of course Doucéa products ... With their rechargeable cases!
And to make this moment even more fun, we have our "To Dream," "To Explore," and "To Discover" boxes, so everyone has found their treatment! Treatment no longer becomes a chore, but a moment of play and complicity.
My eldest son chose the green box and the Apaisea cream (sensitive skin) to "discover" because he cannot tolerate greasy creams. Apaisea is very fluid and lightly scented.
My daughter chose the case with the mirror and the DOUTOPIA cream (for very dry and atopic skin) for her "dream" because she has a tendency towards atopy. She keeps her treatment... near her bedside table...
My youngest chose the Astronaut box and DOUTOPIA cream (very dry skin) to "explore" because he often has irritations on his cheeks and around his mouth.
Before using the cream, so that it is effective, we clean the face with DOUCEA cleansing and soothing water , we see that the cotton is not clean!! Because the bath is not enough to remove perspiration, pollution "encrusted" on the face... And as Doucea water smells good... no problem to adopt it!
Taking care of your skin isn't just a habit to adopt; it's also a moment to share as a family. And little by little, they're becoming more independent, with a smile... or almost!
Incorporate calming activities before bedtime
I've tried everything... cards, educational games, magnets... But what really works for us is a story (even a very short one) and a little meditation.
Before turning off the lights, we always introduce a moment of calm to soothe the energy of the day. A story that takes them on a journey, or even just a few sentences to stimulate their imagination. Then, a short meditation (I use my phone but I hide the screen), a few deep breaths...
This little ritual helps them adopt a more serene attitude towards falling asleep. And let's be honest... it helps me slow down after a busy day too!
The importance of time frame
The watchword is ROUTINE... and I understand that! Because otherwise, it's chaos, and they don't know where they stand.
So, to avoid evening chaos, we establish a clear time frame with a calendar or planner. This allows them to visualize what comes next, while maintaining a certain flexibility. Because obviously, there are days when they are tired, others when they need more cuddles or chats.
The important thing is to keep a common thread: the main steps remain the same, but we adapt to the mood of the day. No extreme rigidity, no unnecessary pressure… Just a reassuring routine that allows them to get their bearings and finish the day gently. And frankly, it changes everything!
Once the routine is well established, there's no longer any need for the chart or the planner. But it takes time, a lot of patience, and repetition before reaching this point. Every child has their own rhythm, and you have to know how to adapt so that it becomes a natural reflex.
And I also recommend not making the list of steps too long. It should not be too long; it should remain simple, without being restrictive. The idea is to go step by step, smoothly. It takes time, but once the routine is well established, everything runs smoothly. It's satisfying to see how well they adapt and find their bearings. It makes the days so much more peaceful!
Above all, when they become independent, don't hesitate to congratulate them! Even if it has become natural for us, every little victory is important. "Well done! You applied your cream all by yourself! Look how soft your skin is!" This kind of little congratulations shows them that their efforts count and strengthens their self-confidence.
FAQ
The best evening routine for a peaceful evening and restful sleep
- Light physical activity before homework : Before diving into schoolwork, it's ideal to engage in moderate physical activity. A short walk, a stroll in the park, a run, or even a light workout can help release pent-up energy and relieve tension. It's a great way to reduce stress and feel calmer and more relaxed before the evening begins.
- Mindful relaxation time after meals (or for some, before homework): Taking a moment to unwind is crucial. Practicing breathing exercises, meditating, stretching, or enjoying a warm bath or shower helps soothe the mind and relax the body. These practices promote relaxation.
- Creative and calming activities: To fuel your imagination and disconnect from the stresses of the day, you can engage in a creative activity like reading, listening to podcasts, writing in a journal, or even an artistic hobby. These moments stimulate the right hemisphere of the brain while promoting relaxation.
- Limit screen time after dinner: For a smooth transition to bedtime, it's recommended to avoid screens (television, smartphones, tablets) after dinner. This helps reduce cognitive stimulation and calm the senses before preparing for sleep.
- Light and balanced meal: It is essential to choose a light and balanced dinner, avoiding foods that are too heavy or sugary, which can disrupt digestion and sleep. A good diet promotes rapid falling asleep and deep, restorative sleep.
How to keep your child busy in the evenings during the week and on weekends?
During the week:
- Board game night: During the week, choose short, engaging board games like Dixit or Just One. These games encourage creativity and imagination, and allow for a fun, relaxed evening.
- Creative Workshop and Crafts: After a busy day, a creative activity is the perfect way to unwind. Invite your child to paint, decorate objects, or even create small works of art with simple materials. These moments allow them to express their creativity while remaining calm before bedtime.
The weekend:
- Movie Night at Home: Take advantage of the weekend to host a special movie night. Turn your living room into a movie theater, prepare some popcorn, and create some fake tickets. Choose a lighthearted, enjoyable movie to watch with the family, perfect for unwinding after a busy week.
- Dance and Party Night: The weekend is the perfect opportunity for a dance party. Put on some upbeat songs and have fun dancing with your family. Use party accessories to make the atmosphere even more cheerful. This allows your child to let off steam while maintaining a cheerful atmosphere before bed.
What time should a child go to bed depending on their age?
The ideal bedtime depends on the child's age, as each age group has different sleep needs. Here's a guide to determining the bedtime for a child based on their age:
- Infants (4-12 months) : They need 12 to 16 hours of sleep per day, divided between nighttime and naps. Their bedtime should be flexible, but it's important to create a calming bedtime routine to promote restful sleep. Generally, a bedtime between 6:30 p.m. and 7:30 p.m. is recommended.
- Toddlers (1-2 years) : At this age, children need 11 to 14 hours of sleep, often with an afternoon nap. It's essential to maintain a calm and predictable bedtime routine, with a bedtime around 7 to 8 p.m.
- Children (3-5 years) : They need 10 to 13 hours of sleep, including shorter naps. It's best to avoid late naps to avoid disrupting their nighttime sleep. A bedtime around 7:30 to 8:30 p.m. is recommended to ensure good quality sleep.
- Children (6-12 years) : Children in this age group need 9 to 12 hours of sleep. Maintaining a regular bedtime, preferably between 8 p.m. and 9 p.m., is crucial to support their physical and cognitive development while ensuring they get enough sleep for their daily energy.
- Adolescents (13-18 years) : Adolescents need 8 to 10 hours of sleep. It's important to foster a calm and comfortable sleep environment, limiting distractions like screens before bed. A bedtime between 9 and 10 p.m. is recommended, but this may vary depending on school schedules.
How to organize the child's bedtime?
To ensure a smooth transition to bedtime, it's essential to establish a regular and predictable routine. Here are some tips for organizing your child's bedtime routine:
- Establish a consistent bedtime : Setting a regular bedtime helps regulate your child's body clock and helps them feel secure. A consistent schedule also makes it easier to fall asleep, as the body learns to prepare for sleep naturally.
- Create a calming atmosphere: Focus on relaxing activities before bed, such as reading a story, listening to soft music, or cuddling. These quiet moments promote relaxation and signal to the body that it's time to rest.
- Avoid stimulating activities: During the last hour before bedtime, avoid high-energy games or screens (TV, tablets, etc.), as they can disrupt melatonin production and delay sleep. Instead, focus on quiet, reassuring moments.
- Optimize the sleep environment: Make sure the bedroom is conducive to sleep: it should be quiet, dark, and at a comfortable temperature (around 18-20°C). A peaceful environment helps the child relax and fall asleep more easily.
- Involve your child in the routine: Your child will feel more involved and responsible if they choose their own pajamas or bedtime book. This can make the routine more enjoyable and allow them to feel more in control of their bedtime process.
- Keep the routine short and simple: The bedtime routine should last about 15 to 20 minutes to prevent your child from getting bored or overexcited before bed. Adjust the length and activities according to your child's preferences and needs, while maintaining a predictable structure.
