Developing A Bedtime Routine

Bedtime routines are an important aspect of childhood and life in general. In order for a child to be well-rested and healthy, they must be getting adequate, high-quality sleep. Getting enough sleep is vital to living healthily and functioning in daily life as effectively as possible. Bedtime routines are instrumental in accomplishing quality sleep. 

The Value of a Bedtime Routine

Children may experience easier and sounder sleep if their bedtime routine is consistent, which gives them a sense of security and predictability. A stable bedtime routine can regulate a child’s internal clock and improve the overall function of the body which positively impacts the child’s mental, physical, and emotional health. 

In order to create the optimum bedtime routine for your child, you may have to make some changes to your current arrangement. Whether these are schedule and timing changes or adjustments about screen time during the day, the bedtime routine will be positively impacted by these adjustments being made.

If you haven’t yet facilitated a consistent bedtime routine for your child, it’s not too late to start. Introducing a stable bedtime routine may seem overwhelming, but you can start small so as not to overwhelm yourself or your child. Simply make one adjustment at a time, and remember to be patient as they adapt.

Promoting a Healthy Sleep Environment

An important consideration in promoting healthy sleep is the impact of screen time. Excessive screen time may contribute to difficulty sleeping. Parents should also consider placing limits on the usage of electronic devices before bed, as the blue light generated by screens can disrupt sleep. Playing games or watching tv on screens may be too stimulating for the brain as it attempts to relax and prepare for sleep. Limiting screen time during the day overall may also help the brain power down more efficiently to allow deeper sleep to occur.

Make sure you’re creating the bedtime routine based on your child’s individual needs. It’s okay if the household bedtime routine is a bit nuanced and makes accommodations for each individual child’s needs, as all children are different and unique. Routines can and should be adjusted according to a child’s needs.

Creating an Age-Appropriate Bedtime Routine

A successful bedtime routine is made up of a few different aspects, including hygiene regimens and calming activities. It’s common for a child to take a bath, brush their teeth, get into their pajamas, read a book or listen to music, say goodnight to family members, and have a few minutes of quiet time before going to sleep. It’s important to consider the timing of when to begin the bedtime routine for it to be accomplished by bedtime. 

There are some differences to consider from one age group to the next. Overall, a bedtime routine for a person of any age consists of the same major aspects, such as toothbrushing, getting in pajamas, and winding down. However, toddlers, school-age children, and teens have varying needs when it comes to specific considerations.


It is crucial that toddlers have a consistent bedtime routine to promote healthy development and get a good night’s sleep regularly.  A toddler may not know what to expect at bedtime, so routines should be predictable and consistent to make them feel safe and comfortable. A toddler’s bedtime routine may include taking a warm bath, getting dressed into their pajamas, brushing their teeth, reading a bedtime story, singing a lullaby, or listening to calming music, as well as saying goodnight to family.

To help your toddler wind down and prepare for sleep, you should create a calm and comfortable environment during the bedtime routine. Promote an ambiance and setting of relaxation so your toddler can begin physically calming down before it’s time for them to fall asleep. This will ease the bedtime transition, which can be notoriously tricky for toddlers.


A school-age child’s bedtime routine looks similar to a toddler’s bedtime routine. The major difference is giving them more independence and time when it comes to calm-down activities. They may also choose to take a shower instead of a bath. Having a good night’s sleep is vital for school-age children so they can be well-rested for their day at school and experience academic success. Parents should encourage their children to engage in a quiet activity before bed that can help them calm down to prepare for sleep.


Teenagers need a stable bedtime routine in order to have quality sleep to support their mental, physical, and emotional health development. As a result, their growing stress levels may stabilize or even decrease and their overall health will improve.

Teenagers have a bit more freedom with decision-making. This is important when it comes to caffeine intake and sleep. Avoiding caffeine too close to bedtime can help them fall asleep faster. Teenagers can also improve their quality of sleep by developing good sleep habits, such as keeping their bedrooms cool, dark, and quiet, and having a nighttime hygiene routine. 

Sweet Dreams

Bedtime routines are an essential aspect of childhood and life in general. The consistency and structure of bedtime routines can help parents ensure their children get the rest they need to thrive physically, emotionally, and cognitively. These routines help children feel comfortable, safe, and secure, while also increasing sleep quality and general well-being. with some intentionality, you can create helpful bedtime routines for your child. Here’s to a good night’s sleep!

This information does not provide medical advice and is intended for informational purposes only. It is not a substitute for seeking professional medical advice, diagnosis or treatment. Please see full disclaimer.

Free Stock photos by Vecteezy

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