Building a Bedtime Routine
Sleep is easier to initiate when the body and mind have had time to slow down. A consistent pre-sleep sequence — even a short one — signals to a child's nervous system that sleep is coming.
Children's sleep is regulated partly by habit and partly by biology. A routine that consistently precedes sleep becomes associated with sleepiness over time, making the transition easier.
Practical Steps
- Decide on 3–5 steps that can be done in the same order each night.
- Begin the wind-down 30–45 minutes before the intended sleep time.
- Include a calm physical activity (bath, teeth) and a quiet one (reading, talking).
- Keep screens off during the routine — light and stimulation delay melatonin production.
- Make the last part of the routine happen in the sleep environment.
Avoid this:
Starting the routine too late and rushing through it — this creates stress rather than calm.
Keep in mind:
The specific content of the routine matters less than its consistency. The predictability is what signals sleep.
When to consider professional support:
Persistent difficulty settling, very frequent waking, or significant daytime sleepiness are worth discussing with a paediatrician.