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.

1. Turn Off the Screens 📵

Blue light is the enemy of sleep. 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.