Building a Bedtime Routine That Sticks

What does a good bedtime routine look like?

A good bedtime routine is short, predictable, and the same every night: a wind-down sequence of three to five calm steps that ends in the same place. Predictability is what makes it work. Your child's body learns to expect sleep at the end of the sequence.

A classic version is bath, pyjamas, teeth, a story, then lights out. The exact steps matter less than doing them in the same order, at roughly the same time, every night.

How long should a bedtime routine be?

For most toddlers and young children, a bedtime routine of about 20 to 45 minutes works well, long enough to wind down, short enough to stay calm and not overstimulate.

If your routine regularly stretches past an hour or dissolves into negotiations, it's usually a sign there are too many steps or too much stimulation. Trim it back to the essentials and keep the energy low and quiet throughout.

Why keep screens out of the wind-down?

Screens work against sleep in two ways: the blue light suppresses melatonin, and the fast, stimulating content keeps a child's brain alert when you want it slowing down.

A screen-free, audio-only story is a calmer alternative. Your child can listen with the lights low and eyes closed, getting the comfort of a story without the alertness that a video or tablet brings.

Frequently asked questions