What is a bedtime routine?
A bedtime routine is when your child does the same calming activities in roughly the same order each night before they go to sleep.
Why are bedtime routines good for babies, kids and teens?
A bedtime routine is good for your child because it helps your child feel ready for sleep.
This is because your child knows what to expect at bedtime, so they feel settled and safe. Also, the quiet and relaxing activities in the routine tell your child’s brain and body that it’s time to wind down, so your child feels soothed and calm.
A bedtime routine is also good because it can help your child fall asleep easily. This means your child is more likely to get the sleep they need to play, learn and concentrate during the day.
A bedtime routine can help your child develop good sleep and bedtime habits. And if your child is having sleep problems, a bedtime routine can help.
Other tips for good sleep in children include getting natural light during the day and keeping regular sleep and wake times – even on the weekend.
How to introduce a new bedtime routine
To introduce a new bedtime routine, it’s best to make a plan.
You could think about:
- what time you’d like your child to go to bed
- what things your child might need and want as part of their routine
- who can help with your child’s bedtime routine
- what will happen if your child’s bedtime routine needs to change.
Once you’ve decided on a new bedtime routine, it’s a good idea to test it out for a few nights. During this time you can adjust the routine so that it works for you and your child and you can use it consistently.
Positive bedtime routines for babies, toddlers and preschoolers (3 months-5 years)
You can start using a gentle bedtime routine from about 3 months of age. At this age, it’s also important to be flexible and responsive to your baby’s cues and adapt the routine as needed.
With time and consistency, a positive bedtime routine can:
- improve settling problems
- reduce the number of times your child calls out to you at night
- strengthen your relationship with your child.
What time to start
For babies, toddlers and preschoolers, a bedtime routine might start 20-30 minutes before your child’s bedtime.
It’s a good idea for your child’s bedtime routine to happen at around the same time each night. This will also help your child feel ready for sleep.
What to do
At this age, a bedtime routine might include:
- pre-bed tasks, like having a bath and brushing teeth
- quiet, enjoyable activities with you, like reading or listening to a story.
Example
This bedtime routine could start after dinner and a bath:
- Your child plays quietly for 15-20 minutes. This might be playing with toys, playing a game with you, or listening to music. Your child is more likely to fall asleep quickly if they avoid screens in the hour before bed.
- You and your child share a story. This might happen in a comfortable chair somewhere quiet, or you could put your child to bed and read in bed with them.
- If your child isn’t already in bed, you put your child to bed.
- You and your child have a cuddle and a kiss goodnight.
- When the routine is finished, you let your child know that it’s time for sleep. This means no more stories or talking.
- Say goodnight to your child, turn out the main light and leave the room.
If you’re working on getting your baby or young child to settle better at bedtime, a positive bedtime routine will help. Child health professionals will almost always recommend you use a positive bedtime routine along with other strategies for helping babies and toddlers sleep better.
Positive bedtime routines for school-age children (5-8 years)
At 5-8 years, your child might want more independence. They might also have a later bedtime. But it’s still a good idea for them to have a bedtime routine.
What time to start
For school-aged children, a bedtime routine might start 30-45 minutes before your child’s bedtime.
What to do
At this age, your child might be more independent with things like brushing their teeth, but they’ll probably still enjoy quiet play, reading, gentle chat and cuddles with you as part of their bedtime routine.
Your child might like to help you plan or adjust the bedtime routine as they get older.
Example
- Your child does homework before dinner if they can, so that they can relax before bed.
- Your child has a bath or shower.
- Your child does relaxing things like drawing, listening to music or doing a jigsaw. Your child is more likely to fall asleep quickly if they avoid screens in the hour before bed.
- You and your child share a story in bed. You can read to your child or ask your child to read to you.
- You and your child have a cuddle and a kiss goodnight.
- You or your child turns out the main light.
If your child is anxious, writing down their worries before bedtime or doing breathing exercises can help your child relax for sleep.
Positive bedtime routines for pre-teens and teenagers (9-18 years)
What time to start
As your child gets older, their bedtime routines will need to be more flexible.
Your child might go to bed later some nights because they have a part-time job, do after-school activities, have more homework, or are hanging out with friends.
What to do
It can still help your child to do the same things in the same order before they sleep each night.
You can encourage your child to work out what helps them feel relaxed and ready for sleep.
Example
- Turn off digital technology.
- Have a shower.
- Read or listen to music.
- Turn out the light.
Healthy daytime and bedtime sleep habits can help your teenage child sleep better. For example, it’s best for your child to keep wake-up times on school days and weekends to within 2 hours of each other. Exercise in the day and no devices an hour before bed will also help.