How to Establish a Healthy Bedtime Routine for Kids

How do you make a good bedtime routine? We discuss…

Routine. Every parent knows the importance of this word, because there’s a routine for everything—changing diapers, mealtime, morning prep, bathtime… the list goes on. But perhaps the most important routine is the one that comes at the end of the day: bedtime. A bedtime routine for kids is one of the most important and powerful tools you can establish for them.

A good toddler bedtime routine will help to support development, reduce stress, and set the stage for healthy sleeping habits in the long-term. We’d be remiss if we didn’t mention that it’s great for the parents as well, as it allows them to have a reliable time to unwind—a useful tool for self-care.

So how do you make a good bedtime routine? You’re probably well aware that it’s much more than a matter of telling your child to go to bed. Let’s talk about what you can do to establish a healthy bedtime routine for kids!

Set a Consistent Sleep Schedule

Consistency is key, and bedtime is no exception. Establish the time your child should begin their bedtime routine, as well as a time at which they should be tucked in. This time depends on a few factors, the first being their age. Younger children will likely require more sleep than older children, necessitating an earlier bedtime. Another factor is your child. You know their habits and sleeping needs better than anyone, so take that into account when planning a toddler bedtime routine.

Wake-up time is another part of the schedule. Be sure to keep bedtime and wake-up time consistent, even on weekends (we know this one is a tough pill to swallow). When you maintain a consistent rhythm in schedule, your child will more easily fall asleep and wake up naturally.

Create a Calming Pre-Bed Ritual

For a child, especially, going from energetic play to silent stillness can be jarring. There needs to be some sort of transition. You can achieve this by allowing time for quiet, comforting activities in the time leading up to sleep. These activities can include:

• A bath
• Gentle stretching
• Reading a book (use a soft tone)
• Dimming the lights
• Puzzles or other quiet play

Speaking of play, don’t miss our previous blog post discussing age labels on toys!

Make the Sleep Environment Comfortable

You’re well aware of how unrestful sleep can be when you can’t get comfortable. For a child who hasn’t yet developed solid sleeping habits, this discomfort can seriously hinder a good night’s rest. Keep the room calm, safe, and comfortable by:

• Maintaining a slightly cool temperature
• Utilizing dim lighting and blackout curtains
• Playing soft white noise to mask sounds coming from outside the room
• Minimizing clutter and other distractions

Comfort and safety go hand in hand. Provide these and your child will have a much easier time sleeping soundly.

Establish Clear Expectations & Boundaries

Children are generally receptive to simple, clear rules when it comes to bedtime. Make sure you’re properly conveying what the bedtime includes and what you expect them to do during and after this routine. Importantly, make sure you stick to this routine! If you don’t, your child could get mixed messages about what is expected of them.

And then there are the stalling tactics. Toddlers are experts at scheming, and that’s perhaps no more apparent than when they’re attempting to prolong bedtime. Maybe they say they want just one more drink of water, another hug, or another read of their book. Anything to push back lying down and sleeping. At these times, it’s important to acknowledge their needs while sticking to boundaries. Don’t make the interruption an overly long affair. Guide them to bed and let them know it’s time for some shuteye. 

Encourage Independence at Bedtime

Rocking your child to sleep can be tempting. We love cuddling our little ones when they’re tired, after all. However, it’s important to allow your child to learn to fall asleep on their own. It’s an essential step towards developing healthy sleep habits. If you haven’t gotten to this point yet, try some of these gradual changes:

• Begin by moving a little bit further from the bed every night as your child falls asleep.
• Over time, reduce the amount of physical soothing (such as back patting) you provide.
• As the final step, remove physical soothing once your child is lying in bed, instead comforting them with your voice.

The ability to fall asleep independently is key to gaining independence.

Bedtime Routine for Kids: Be Patient and Consistent

You probably know this one already, but when it comes to establishing a bedtime routine for kids, it can’t be overstated: Be patient! This is not an overnight process. It can take several days or even a couple of weeks to establish a new routine. This whole process is new to your child, and they may try to push back in their own way (“More water!). Setting boundaries and enforcing the established rules is crucial for consistency and overall success.

We want you and your child to thrive, and a proper bedtime routine for kids is essential for that to happen. When healthy habits are made, better sleep is achieved. When better sleep is achieved, everyone gets enough rest and day-to-day schedules are easier to take on. For more support and tips in establishing routines with your little one, reach out to Basal!