Every parent’s dream is that at the end of the day, we can spend a pleasant moment with our little ones, cuddle with them in their beds or on the rocking chair after a long day, read a story together, tuck them into bed with their comfortable pajamas on, give them a goodnight kiss, and then turn off the light and leave their room, hoping they have a restful night and sweet dreams. Although that would be ideal for all parents, we must accept that many times, bedtime is far from that movie-like fantasy and can become one of the most challenging moments of the day — for parents and for children as well.

To make bedtime less stressful and more enjoyable, creating a routine can make all the difference. A structured approach not only helps your child wind down after a busy day but also sets the stage for a peaceful night of sleep. Let's explore why establishing a bedtime routine is so important and how it can benefit both you and your child.

What is a bedtime routine and why is it important to establish one?

A routine is a custom or habit acquired by repeating the same task or activity many times. A life without routines can become chaotic. The uncertainty of what’s going to happen can sometimes create stressful situations. The same applies to the bedtime routine of our little ones. A bedtime routine is a set of activities that helps you or your child wind down and prepare for sleep, which are repeated every night. A consistent routine can help you fall asleep faster and sleep more soundly.

Why is it important for children to have a bedtime routine?

Let’s think of it like any routine we complete in our daily lives: we wake up, grab our phone to turn off the alarm, hop into the shower, brush our teeth, have breakfast, prepare our coffee, and get ready to go to work. If we didn’t have a routine, we would start the day stressed out, trying to decide where to begin, and end up running late for work (even more than usual). The same thing happens with kids and bedtime. A child who knows what comes next feels more at ease with every step and shows greater independence.

Encouraging these daily routines from a young age helps them learn to organize their lives. This will promote their self-esteem and confidence, as well as teach life skills like responsibility and autonomy. Establishing a consistent bedtime routine contributes to improved sleep quality and longer sleep duration, making it easier for kids to get the restorative rest they need. Consistency in bedtime also encourages an earlier sleep onset, helping regulate the body’s internal clock and supporting healthier sleep patterns. Additionally, a structured routine can reduce nighttime awakenings, allowing children to experience more uninterrupted sleep. 

If you are a parent of a child who has trouble falling asleep, following these rituals can also help your child fall asleep more easily. Since the benefit is that they feel more secure by knowing what to expect, a routine is a great ally in teaching little ones to sleep on their own.Having a bedtime routine also helps form healthy habits that, if we are consistent, can impact them for the rest of their lives. This includes going to bed at an appropriate hour to ensure good rest, keeping their room in suitable conditions to care for their sleep, and maybe introducing elements like relaxing reading or avoiding screens before bed. Routines can change and become more flexible as kids grow and go through different stages, but maintaining a routine will always be vital to ensuring the quality of sleep, whether they are babies or teenagers.

Establishing a bedtime routine can take a few weeks, but it will improve settling issues, decrease the number of times your child calls out to you at night, and lead to better parent-child relationships.If you don’t know where to start, here are the 5 essential steps to building a bedtime routine and surviving the process.

The 5 Essentials:

1. Set a Consistent Bedtime

Establish a consistent bedtime that fits with your child’s age and daily schedule. Consistency helps regulate their internal clock, making it easier for them to fall asleep. Try to stick to the same time every night, even on weekends.

Tip: Aim for a bedtime that allows them to get the recommended amount of sleep for their age group. If your little one still takes naps, take into account how many hours they’ve been awake and make sure they’ve had enough activity throughout the day to burn their energy.

2. Wind Down with Quiet Activities

Avoid screens at least 2 hours prior bedtime (TV, tablets, phones) as the blue light can interfere with melatonin production and disrupt sleep. About 30-60 minutes before bedtime, start winding down with calm, quiet activities. This helps signal to the brain that it’s time to relax. Some ideas include:

• • Play a memory game
  • Read books together
  • Listen to soft music
  • Draw or color

Tip: You can add an interesting touch to the bedtime ritual by adding red light to your child's room. It could be a salt lamp, a red lampshade or multi-colored light bulbs. Unlike blue light, red light promotes melatonin production without affecting the circadian rhythm.

3. Take a Warm Bath or Shower

A warm bath or shower is a soothing and relaxing activity that can help lower the body’s core temperature after stepping out, signaling that it's time for sleep. You can even make it part of the fun by using bath toys or playing calming music.

Tip: If your child enjoys it, you can upgrade the bath experience by including a sensory game, like The Bath & Pajama Classic Bath Bomb Memory Game or use calming scents like lavender in the bath to enhance relaxation.

4. Brush Teeth and Get Ready for Bed

After the bath, it’s time for essential bedtime hygiene: brushing teeth and putting on good-quality pajamas to ensure comfort while sleeping. Make this a fun, predictable part of the routine. You can make brushing teeth feel like a game or use songs to make it more enjoyable.

Tip: Encourage them to pick out their pajamas or help with brushing their teeth. This not only makes the routine more engaging but also reinforces their sense of independence and autonomy, even at bedtime.

5. Bedtime Stories and Goodnight

Finally, settle down with bedtime stories, choosing calming and comforting books with a predictable structure to help your child unwind. You can also incorporate a simple reflection activity, such as discussing their 'Rose and Thorn' (the best and toughest part of their day) or 'Peak and Pit' (the high and low points of the day). 

Another lovely way to end the night is by saying goodnight to everyone they love, whether it’s family members, pets, or special stuffed animals. If it’s part of your routine, say a prayer together to offer a sense of peace. Finish with hugs, kisses, and reassuring words to help them feel safe and loved as they drift off to sleep.

Tip: If your child has a favorite stuffed animal or blanket, incorporating it into the bedtime ritual will add to the sense of comfort and security. Keep the room dark, cool, and quiet.Bonus Tip — Listen to Your Child: Although you’re ultimately in charge, it’s not a bad thing to leave your child some liberty. If a part of the bedtime routine isn’t working for your child, listen to their concerns and adapt the routine if necessary.

What Not to Do

• Wait for your child to be tired to start the bedtime routine: Over-tiredness can lead to temperamental children and make it harder for them to fall asleep.
• Allow them to sleep in on weekends: While it’s tempting to get extra rest on days without school, sleeping in more than an hour later than usual can actually make it harder to fall asleep during the week.
• Be too rigid when implementing these habits: Don’t threaten, punish, or instill fear if your child doesn’t want to sleep.
• Engage in over stimulating activities: Don’t allow screen time once the bedtime routine starts, nor let them start running around the house, as this can stimulate your child and delay the rest of the routine.
• Introduce more than one change at a time in the bedtime routine: If you plan to make a change, for example, moving from a crib to a toddler bed, try to avoid doing this at the same time as a trip, the start of the school year, or another change in their normal routine.

A consistent bedtime routine is key to ensuring quality sleep and building lasting, healthy habits for your child. It helps them feel secure, encourages independence, and provides valuable moments of connection as a family. By following these simple steps, you can make bedtime a calm and positive experience, promoting restful sleep while fostering important life skills that will stay with them well into the future.

Sweet Dreams,
Team Bath & Pajama