Sweet Dreams Start with a Strong Routine

Bedtime can be tough for both kids and caregivers. But having a predictable, calming bedtime routine can make a big difference in how children fall asleep and stay asleep.

A consistent routine helps children feel safe and know what to expect. This lowers stress and supports healthy sleep habits.

What can be a Good Bedtime Routine?

Routines should be calming, predictable, and done in the same (or similar) order each night. This helps the body and brain know it's time to wind down. A simple routine might include:

● Putting on pajamas

● Brushing teeth

● Reading a book

● Using a sound machine or listening to soft music

Why Bedtime Routines Are Important

● Supports brain development – Kids need sleep to learn and grow

● Improves sleep quality – Easier to fall and stay asleep

● Reduces anxiety – Predictability builds emotional safety

● Builds independence – Kids learn to manage their own routines over time

Tips for Easier Bedtimes

● Use a visual schedule to show each step

● Use a timer to signal when it’s time for each step

● Keep lights low and screens off at least 30-60 minutes before bed

● Try calming activities like breathing, stretching, or reading

Bedtime routines aren’t just about sleep; they support emotional regulation, self-care, and

healthy habits that last a lifetime.

Resources

Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime

routine: Impact on sleep in young children and maternal mood. SLEEP, 32(5), 599–606.

https://doi.org/10.1093/sleep/32.5.599