7 Steps to a Bedtime Routine That Actually Works
Tired of the bedtime struggle? You need a plan. Here is your nightly checklist to help your kids drift off to dreamland without the drama.
A quick note: This article is for general information and isn’t medical advice. Every child is different. Talk to your child’s paediatrician or doctor about your own situation, and get urgent medical help if something feels wrong. Read our disclaimer.
Last reviewed: November 2026. Checked against guidance from the American Academy of Pediatrics. See sources.
1. Turn Off the Screens 📵
Screens before bed can disrupt sleep, so the AAP advises turning them off at least 60 minutes before bedtime and keeping them out of bedrooms (AAP). Make it a house rule: no devices 60 minutes before lights out.
2. Move Your Body (Earlier in the Day) 🤸
A tired body sleeps better. Ensure your kids get plenty of physical play during the day so they are ready to rest at night.
3. Set the Mood 🕯️
Create a cozy environment. Dim the lights in the house after dinner. Make sure the bedroom is dark, cool, and comfortable.
4. The “Boring” Stuff First 🪥
Get the chores out of the way immediately—teeth brushing, face washing, and PJs. Do this before they get too tired to cooperate.
5. Avoid the Sugar Spike 🍬
Skip the dessert or sugary juice before bed. Stick to water or warm milk to avoid energy spikes.
6. Connection & Calm 📖
- Read: A bedtime story is a classic for a reason.
- Breathe: Try simple deep breathing exercises to lower their heart rate.
- Positivity: Frame bedtime as a happy time. “I can’t wait for you to rest your body so we can play tomorrow!”
7. Stick With It 🗓️
Consistency is key. Do the same things in the same order every single night. Eventually, their brain will recognize the pattern and trigger sleepiness automatically.
How Much Sleep Do Kids Need?
| Age | Recommended sleep per 24 hours |
|---|---|
| Toddlers (1–2 years) | 11–14 hours (including naps) |
| Preschoolers (3–5 years) | 10–13 hours (including naps) |
| School-age (6–12 years) | 9–12 hours |
| Teens (13–18 years) | 8–10 hours |
Ranges based on American Academy of Sleep Medicine guidance, endorsed by the AAP (see the AAP sleep chart).
Looking for a calm way to end the day? Try one of our free bedtime stories for kids.
Sources
We checked this article against these official and expert sources. Links were checked on 1 November 2026.
- American Academy of Pediatrics (HealthyChildren.org). Healthy Sleep Habits: How Many Hours Does Your Child Need?
Last reviewed: November 2026. This article is for general information and isn’t medical advice. Always talk to your doctor about your own situation.
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