Peaceful Bedtime Routines
Create calming bedtime routines that work for your family. Simple strategies to make evenings smoother and help everyone sleep better.
For Children:
- • Signals the brain to prepare for sleep
- • Reduces anxiety and resistance
- • Improves sleep quality and duration
- • Creates predictability and security
- • Builds healthy sleep habits
For Parents:
- • Reduces bedtime battles
- • Creates precious bonding time
- • Gives you predictable evening time
- • Reduces stress and chaos
- • Helps you sleep better too
The 3-2-1 Rule
3 Hours Before
No more big meals
2 Hours Before
No more screens
1 Hour Before
Start winding down
Sample 30-Minute Routine
Tidy Up & Prepare
Put away toys, lay out tomorrow's clothes
Bath & Hygiene
Bath, brush teeth, use bathroom
Quiet Time
Read stories, talk about the day
Final Tuck-In
Hugs, kisses, final water/bathroom
Toddlers (1-3 years)
Routine Elements:
- • Consistent timing (7:00-7:30 PM)
- • Warm bath with calming scents
- • Simple books with pictures
- • Comfort objects (stuffed animal)
- • Gentle music or white noise
Common Challenges:
- • Separation anxiety
- • Wanting "one more" everything
- • Getting out of bed repeatedly
- • Fear of the dark
Pro Tip: Use a visual schedule with pictures showing each step of the routine.
School Age (4-12 years)
Routine Elements:
- • Homework completion check
- • Pack backpack for tomorrow
- • Shower or bath
- • Chapter books or longer stories
- • Gratitude or reflection time
Common Challenges:
- • Procrastination tactics
- • Wanting to stay up later
- • Worries about school/friends
- • Resistance to routine
Pro Tip: Let them have some control by choosing between two books or picking their pajamas.
Teens (13+ years)
Routine Elements:
- • Technology curfew
- • Personal hygiene routine
- • Prepare for next day
- • Quiet reading or journaling
- • Brief check-in conversation
Common Challenges:
- • Later natural sleep patterns
- • Social media and screens
- • Homework and activities
- • Desire for independence
Pro Tip: Collaborate on creating their routine rather than imposing one.
Problem: "I'm not tired!"
Solution: Adjust the routine timing, ensure enough physical activity during the day, and create a darker environment earlier.
Response: "Your body needs rest even if your mind doesn't feel tired. Let's do some quiet activities to help you relax."
Problem: Multiple requests after bedtime
Solution: Create a "bedtime checklist" and address all needs during the routine.
Response: "We already did our bedtime routine. Your body is safe and ready for sleep."
Problem: Fear of the dark or monsters
Solution: Use a nightlight, "monster spray," or comfort objects. Validate their feelings.
Response: "I understand you feel scared. Let's make your room feel extra safe together."
Problem: Getting out of bed repeatedly
Solution: Stay calm, be consistent, and walk them back without engaging in conversation.
Response: Minimal words: "It's bedtime" while gently guiding them back.
Temperature:
65-68°F (18-20°C) is ideal
Lighting:
Dark room with optional nightlight
Sound:
Quiet or consistent white noise
Comfort:
Comfortable mattress and favorite blanket
Prep Earlier:
Lay out clothes and pack bags after dinner
Batch Baths:
Not every night - alternate with quick wash-ups
Audio Books:
Great for when you're too tired to read aloud
Tag Team:
Older kids can help younger siblings
Sweet Dreams Start with Good Routines
Consistent bedtime routines are an investment in your family's well-being. Better sleep means happier days for everyone.