A Simple Bedtime Routine for Kids

A calm, predictable bedtime routine helps children fall asleep more easily and sleep better through the night. It also makes evenings less stressful for everyone. Here's how to build a routine that works, with a sample schedule and tips for common bedtime battles.

Why routines help

• Predictability. Children feel safe when they know what comes next.
• Signals to the brain. A regular routine tells the body it's time to sleep.
• Fewer battles. When the steps are the same each night, there's less to argue about.
• Better sleep. Good sleep supports learning, behaviour, mood and growth.

How much sleep do children need?

Guidelines from sleep experts suggest roughly:

• 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

Work backwards from wake-up time to choose a bedtime.

A sample bedtime routine (about 30–45 minutes)

1. Screens off at least an hour before bed if possible.
2. Tidy up toys together (5 minutes).
3. Bath or wash (10 minutes).
4. Pyjamas and teeth (5 minutes).
5. Story time (10–15 minutes).
6. Quiet chat or cuddle, such as three good things from the day (5 minutes).
7. Lights out with a consistent goodnight phrase.

Make a bedtime chart

Children love following a picture chart. Draw or print a picture for each step, number them and stick the chart on the bedroom door. Let children tick off each step. Color a pattern page as a border to make it special.

Calming activities before bed

• Reading together. The best bedtime habit of all.
• Quiet coloring. A mandala or simple page with crayons can help children wind down.
• Gentle stretches. A few slow yoga poses.
• Breathing. Balloon breaths or counting breaths.
• Audiobooks or calm music.
• Gratitude. Share three good things. See teaching gratitude.

Setting up the bedroom

• Dark: blackout curtains help, especially in summer.
• Cool: a slightly cool room helps sleep.
• Quiet: white noise can help with household or street noise.
• No screens: keep TVs, tablets and phones out of bedrooms.
• A night-light for children who are scared of the dark.

Common bedtime battles

"Just one more story!" Agree on the number of stories before you start, and stick to it.

Getting out of bed. Calmly and quietly return them to bed each time, without much talking. A "bedtime pass" for one trip out can help.

Fear of the dark. Use a night-light, check the room together and talk about what's real and what's imaginary.

Bedtime stalling. Build drinks, toilet trips and last hugs into the routine so there's no reason to call out.

Not tired. Check they're getting enough active play during the day and that screens are off early.

Bedtime by age

Toddlers: simple routine with bath, milk, teeth, story and cuddle.

Preschoolers: a picture chart, two stories and a consistent goodnight phrase.

School age: reading independently, chatting about the day and lights out at a set time.

Tweens: more independence, but keep screens out of the bedroom.

Common mistakes to avoid

• Screens right before bed. Blue light and exciting content make it harder to sleep.
• Inconsistent bedtimes. Try to keep bedtime similar even at weekends.
• Rushing. Start the routine early enough that it doesn't feel rushed.

Frequently asked questions

What time should my child go to bed?

It depends on their age and wake-up time. Work back from wake-up time using the sleep guidelines above.

How long should a bedtime routine take?

Usually 30–45 minutes is enough.

What if my child won't stay in bed?

Return them calmly and consistently with very little talking. Most children settle within a week or two of consistency.

See also: morning routine for kids.

A printable bedtime chart

Create a chart with a picture for each step:

1. Tidy up toys
2. Bath or wash
3. Pyjamas
4. Brush teeth
5. Toilet
6. Story
7. Cuddle and three good things
8. Lights out

Children can move a peg or a magnet along the chart as they finish each step. Seeing the end of the chart helps them accept that bedtime is coming.

What about bedtimes during holidays?

A little flexibility is fine, but try to keep bedtime within an hour of the usual time, and shift it back gradually a week before school starts.

My child needs a long time to fall asleep. What helps?

Make sure they're active during the day, keep screens off an hour before bed, try a slightly later bedtime if they're not tired, and use calm activities like audiobooks or breathing exercises.

Is it okay for kids to fall asleep with a story playing?

Many children enjoy audiobooks or calm music at bedtime. Use a timer so it turns off after a short while.

How do I handle bedtime with siblings of different ages?

Start with the youngest, give older children quiet reading time while you settle the little one, then give the older child their own story and chat.