Expert-Approved Bedtime Routine Tips for Kids to Sleep Better

Published on: Thu Apr 03 2025

Getting kids to bed can be tough, but a good bedtime routine helps them sleep better and wake up happier. Try these expert tips to make bedtime calm and restful for your child.

1. Set a Consistent Bedtime

Choosing the right bedtime is important for your child’s age. Younger kids need more sleep than older kids, so pick a bedtime that gives them enough hours to rest. Try to keep bedtime the same every night, even on weekends.

When kids go to bed at the same time each night, their bodies get used to it. This helps them feel sleepy when it’s time for bed and makes falling asleep much easier. Sticking to a regular bedtime also prevents kids from becoming overtired, which can actually make it harder for them to fall—and stay—asleep.

2. Create a Calming Pre-Bedtime Routine

A relaxing routine before bed helps kids know it’s time to wind down. Try gentle activities like taking a warm bath, reading a favorite story, or listening to soft music. Doing the same things every night signals to your child’s brain that bedtime is coming.

Routines also make kids feel safe and comfortable. Knowing what to expect can reduce bedtime worries and make the whole process smoother for everyone.

3. Limit Screen Time Before Bed

Screens like TVs, tablets, and phones can make it harder for kids to fall asleep. The blue light from screens tricks the brain into thinking it’s still daytime and stops the body from making melatonin, a hormone that helps with sleep.

Turn off all screens at least one hour before bedtime. Instead, encourage quiet, screen-free activities like looking at books, drawing, or listening to calming music. This helps your child relax and get ready for sleep.

4. Keep the Bedroom Sleep-Friendly

A comfortable bedroom makes it easier for kids to sleep well. Keep the room cool, quiet, and dark. Blackout curtains can block out light, and a white noise machine can cover up sounds from outside.

Try to use the bed only for sleeping. If kids play or use screens in bed, their brains might not connect the bed with sleep. When the bed is just for resting, falling asleep gets easier.

5. Mindful Nutrition in the Evenings

What your child eats before bed matters. If they’re a little hungry, offer a light, healthy snack like a banana or a slice of whole-grain toast. Avoid giving sugary foods or drinks with caffeine, like chocolate or soda, close to bedtime. These can make your child feel more awake.

Also, try not to have dinner too close to bedtime. Eating a big meal right before bed can make your child uncomfortable. It’s best to finish dinner at least one to two hours before sleep.

6. Encourage Relaxation Techniques

Teaching your child simple ways to relax can help at bedtime. Try deep breathing together—breathe in for four counts, then out for four counts. Gentle stretches or shoulder rolls can also help relax their body.

You can listen to a calming bedtime story or guide your child to imagine a peaceful place, like a beach or a garden. These techniques help calm their mind and get them ready for sleep.

7. Address Bedtime Worries or Fears

Bedtime is sometimes when worries pop up. Spend a few quiet minutes before bed asking your child if anything is on their mind. Listen and reassure them that it’s okay to feel scared or worried sometimes.

For older kids, you can use a “worry box” or a journal. Let them write down their worries and set them aside for the night. This helps them feel safe and lets them focus on resting.

Ready for Better Sleep?

With these simple tips, you can build a bedtime routine that helps your child fall asleep faster and wake up feeling great. Start small—pick one or two changes, and add more as your routine gets easier. Sweet dreams!