Why Bedtime Routines Are Important for Kids (And When to Start One)

As parents, we know that a bedtime routine is important to helping kids sleep well. But have you ever wondered why it’s so important? A consistent bedtime routine is more than just a series of steps before sleep—it’s a powerful tool that supports your child’s physical, emotional, and cognitive development that can lead to better sleep for everyone. In this blog, I am going to explain why bedtime routines matter, when to start one with your baby, and why they remain essential as your child grows! Buckle up!

Why Bedtime Routines Matter

1. Signals That It’s Time to Sleep: Our bodies thrive on rhythm, and children especially benefit from predictable cues. A bedtime routine helps their brain recognize that sleep is coming, making it easier to wind down and fall asleep.

2. Encourages Better Sleep Quality: We often think of a routine as just the steps before going to sleep, but when we have a consistent routine, we often do it around the same time each day. Doing this helps regulate your child’s circadian rhythm (their internal body clock), leading to deeper, more restful sleep. When kids sleep well, they wake up happier, more focused, and ready to take on the day.

3. Reduces Bedtime Battles: When kids know what to expect each night, there’s less resistance and fewer power struggles at bedtime. Predictability creates security, making the transition to sleep smoother for both you and your child.

4. Boosts Emotional Connection: Bedtime is a great opportunity to bond with your child. Whether it’s through reading a book, singing a song, or simply snuggling, these moments help your child feel safe and loved, which is crucial for emotional development.

5. Supports Cognitive and Language Development: Simple bedtime activities like reading and talking about the day encourage language skills and critical thinking. Plus, well-rested kids are better learners, with improved attention spans and memory retention.

When to Start a Bedtime Routine

It’s never too early to begin! You can introduce a bedtime routine as early as a few weeks old (or even right when you get home from the hospital, but knowing that it may evolve and change some!). For newborns, this might include a short, calming sequence like a bath, a feed, a lullaby, and dimming the lights. While newborns won’t follow a strict schedule yet, starting a simple routine helps set the stage for healthy sleep habits. In fact, babies start to recognize habits and routines as early as 8-12 weeks old! If you haven’t already started one, I typically encourage parents to create a consistent routine by this developmental milestone to help with your little one’s sleep. Of course, it is never too late to establish a routine or change your routine. If your baby is older than 8-12 weeks and you don’t have a routine in place, that is okay! You can start tonight by creating a simple and predicable routine for your little one to signal it is time to sleep.

Why Bedtime Routines Are Important as Kids Grow

As children move from infancy to toddlerhood and beyond, their routines may evolve, but the need for structure at bedtime doesn’t go away. Here’s why:

• Toddlers & Preschoolers: A bedtime routine helps manage common sleep challenges like bedtime stalling, fears, and separation anxiety. A familiar routine reassures them and keeps them on track.

• School-Aged Kids: Even as children start school, a routine helps them unwind after busy days, maintain a healthy sleep schedule, which is vital for their education and development.

• Tweens & Teens: While they may no longer need a bedtime story (SAD!), older kids still benefit from a consistent routine—like setting aside screen-free time before bed—to ensure they get enough rest. It is often at this age that we as parents have to help our tween and teen establish their own calming bedtime routine to promote restorative sleep for themselves.

So how do you create a bedtime routine for your child?

I recommend a routine that is short, simple, and repeatable, in addition to the following tips!

👋🏼 Keep it consistent: Try to follow the same steps in the same order each night.

👋🏼 Make it calming: Lower noise levels, avoid screens at least 30-60 minutes before bed, and chose calming activities like books or songs.

👋🏼 Keep it age-appropriate: Younger kids may need more hands-on help, while older kids can take more responsibility for their routine. Consider using routine cards as kids grow!

👋🏼Allow flexibility: While consistency is key, life happens! Aim for a routine that’s adaptable but still provides structure. Meaning, kids can read different books, or doing the routine on vacation isn’t a big deal because it’s flexible and transportable to other locations!

Sample Routines by Age

A solid bedtime routine is one of the best gifts you can give your child. It lays the foundation for healthy sleep habits, emotional well-being, and lifelong positive sleep associations. No matter your child’s age, a predictable and loving bedtime routine can make nights more peaceful and mornings more pleasant—for the whole family! If you need some help with bedtime routine ideas, check out these age-appropriate suggestions! Bedtime routines can stay similar as a child grows, just changing book types or adding certain levels of independence at each new stage.

👋🏼 0-1 Year: At this stage, a simple and calming bedtime routine helps signal to your baby’s brain that it is time to sleep.

Sample Routine:

• Bath or wipe-down – A warm bath or gentle wipe-down signals wind-down time

• Feeding – A bottle or breastfeeding session helps babies feel full and comforted. Bonus tip: Keep them awake!

• Pajamas & diaper change – Keep the room calm and voices soft.

• Read a book—reading books with your little one can help with language development and provide another opportunity to be calm before bed

• Sing a song – you can do the same song or a different song each night! We do the same one each night for simplicity and routine.

• Lights out and sound machine—leaving this step for the last step serves as the final signal it is time to sleep.

👋🏼 1-3 Years: Toddlers thrive on routine, but they also test boundaries. Keeping bedtime consistent helps avoid bedtime games and struggles!! I love using routine cards with toddlers also!

Sample Routine:

• Bath or warm washcloth wipe-down – Helps relax their body.

• Brush teeth – Make it fun with a song or letting them “help.”

• Pajamas & diaper/potty time – Give them a little independence (choosing pajamas, for example).

• Story time (5-10 minutes) – Reading helps them wind down while reinforcing language skills. Establish a set number of books you will read and keep it consistent each night.

• Cuddles & goodnight phrase – Say the same phrase every night, like “Goodnight, I love you.”

• Lights out & into bed – Keep a nightlight if needed and use a sound machine!

👋🏼 3-7 Years: Kids at this stage may still struggle with bedtime resistance, but a predictable routine helps.

Sample Routine:

• Bath or shower – Start to encourage independence.

• Pajamas & teeth brushing – Reinforce hygiene habits.

• Calm reading or quiet time – 10-15 minutes of a book or quiet activity.

• Snuggles & chat time – A few minutes to talk about their day builds connection.

• Goodnight hug & lights out & Sound Machine on

👋🏼 7-12 Years: As school, sports, and social activities increase, bedtime routines help kids decompress and transition to sleep.

Sample Routine:

• Shower or wash-up – Encourages hygiene independence.

• Pajamas & teeth brushing – Keep the routine consistent.

• Calming time – Reading, journaling, or a quiet chat with a parent.

• Lights out and I still love the use of a sound machine!

If you need help creating a routine that encourages independent sleep and works for your family, that is what we are here for! Email me today!