One of the most common questions we hear from parents is whether a bedtime routine really matters. And the short answer is – yes, it absolutely does!
Having a predictable and consistent bedtime routine helps children feel secure and prepares their body and mind for sleep. The key is creating a routine that works well for your family – especially if you’ve got more than one child – and keeping it short and calm. If it drags on too long, your little one might catch a “second wind,” making bedtime more of a challenge than it needs to be.
Start the bedtime wind-down before bed
Begin the process downstairs with calming, screen-free activities that help your child slow down. For example:
- Babies: Crinkly books or gentle sensory play
- Older babies (around 9 months): Rolling a ball back and forth
- Toddlers: Simple puzzles, stacking blocks, sticker books
- Preschoolers and older: Quiet Lego builds or talking through the day’s events
You can also introduce mindfulness habits for older children – like writing in a journal (the HappySelf Journal is a great option) or chatting about any worries they might be holding onto.
Avoid screens during this wind-down period. They can be very stimulating, making it harder for your child to fall asleep. If they’ve had screen time during the day, that’s fine – but keep it out of the bedtime routine.
Be calm and consistent upstairs
Once you’re upstairs (aim for about 20 – 30 minutes before sleep time), keep things relaxed and predictable. For little ones under three, your bedtime routine might include:
- A short bath
- Getting into pyjamas
- A final feed (if they’re still having one)
- A story or lullaby
For older children, a bath followed by shared story time is a lovely wind-down. If they struggle to settle, you might explore relaxation techniques together – like deep breathing, gentle stretching, or a short mindfulness exercise.
Why is a bedtime routine important?
One crucial part of a solid bedtime routine is putting your child down while they’re still awake. Rocking, feeding, or cuddling them to sleep can lead to dependency – meaning they may wake during the night needing help to fall back asleep the same way.
Children feel safest when they know what to expect. Toddlers, in particular, thrive with clear boundaries. Requests for “just one more story” or “a sip of water” are often their way of testing limits – not because they’re truly thirsty. Giving in too often can leave them feeling uncertain, which makes falling asleep even harder.
When routines are inconsistent or boundaries shift, children can become unsettled. That anxiety often shows up at bedtime and can quickly lead to a pattern of night wakings and battles around sleep, so consistency is everything. Try to keep your routine the same every night – even if you’re on holiday or sleeping away from home. And most importantly, enjoy the time together. It’s a special moment to connect at the end of the day.
If bedtime has become a struggle or your little one is often overtired by the time the routine begins, we’re here to help. You can book a free 15-minute chat – we’d love to support you in making bedtime feel easier for everyone.
