Our COVID-19 Response & Resources
A bedtime routine is a simple thing. A routine is just a pattern—it can be as simple as washing your hands and brushing your teeth. The important thing is to do the same things, no matter how simple, in the same order each night. That will help you relax and get ready for the night ahead.
-Eleanor McGlinchey, PhD, Pajama Program Good Night Advisory Council
Sleep Resources for Uncertain Times
The COVID-19 pandemic has elevated the stress and pressure facing parents and caregivers to unprecedented levels. With parents working at home and schools closed, daily routines often seem impossible. Pajama Program’s mission to promote and support a comforting bedtime routine for all children is more critical than ever in this time of widespread uncertainty.
Pajama Program is here to help with bedtime for your children. We can help you conquer bedtime routine challenges, offering guidance and tips on how you can create and stick to a comforting bedtime routine.
Current Pajama Program Community Partners are encouraged to email us for specific resource requests.
“Sleep Smart” During a Crisis: Sufficient, Efficient, Regular & Well-Timed
Sleep helps our bodies fight infections and ensures we can handle stress. Establish a bedtime routine by creating a relaxing, cool sleep environment, keep a regular sleep/wake schedule, avoid caffeine and late-night snacking, avoid naps after 5pm, and use light to your advantage (turn on your lights when you wake up, avoid binging on ‘Netflix’ late at night).
-Amy Wolfson, PhD, Pajama Program Good Night Advisory Council | From Corona Conversations at Loyola University Maryland
Bedtime Routine Tips
Set a Consistent Bedtime. A regular bedtime lets your child know when it’s time to wind down.
Choose a Routine. Plan activities that will be easy to manage and for your children to follow, in the same order, at the same time, every night.
Get Ready. Start your routine about 30 minutes before your set bedtime to give your children time to complete all of the steps in the routine.
Get Up on Time. Just like bedtime, having a consistent wake-up time helps your sleep cycle and helps maintain your bedtime routine in the evening.
Download the Full Bedtime Tip Sheet here
Supporting Pajama Program’s Response Efforts
Together, we can fulfill our mission, even under these unprecedented conditions. Your donation is an investment in our mission and will help Pajama Program continue to offer sleep health education and deliver good nights for good days to children across the country.
For each $25 donation, Pajama Program will deliver a new pair of pajamas and a book to support a child facing adversity in the United States and Puerto Rico.